Friday, January 20
WOD
Warm-Up:
10 Hamstring Rack Stretch
10 Bootstrapper
10 Cossacks Squat
10 Glute Bridge
10 V-Up
10 Iron Man
10 Air Squat
10 Samson Lunge
10 Back Squat (empty bar)
WOD:
A) Back Squat 5-3-1-5-3-1
Increase from 011023
*15 Min Cap*
B) For Quality:
1 Round Durante Core Complex
150′ Farmer Carry x 3
1 Round Durante Core Complex
150′ Farmer Carry x 2
1 Round Durante Core Complex
150′ Farmer Carry x 1
*10 Min Cap*
Durante Core Complex
10 Hollow Rocks
10 V-Up
10 Tuck-Up
:10 Hollow Hold
Mobility:
1:00 Dragon
1:00 Lizard
