Wednesday 01/18/23

Workout

Warm Up

3 sets :30 on :10 off 
-alt samsons 
-cossacks 
-up downs 
-alt single leg squats to a box/step ups

WOD

7 RFT (28 min time cap) 
8 burpees 
10 (total) alt pistols 
12 wall balls (20/14)
-athletes will work for :30 rest for :30 until all 7 rounds are complete 

Finisher 

1 min couch stretch L and R 
1 min figure 4 piriformis stretch on wall L and R 

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