WOD

031423

By March 13, 2023 No Comments
Tuesday, March 14

WOD

Happy Birthday, Leo Hoar!

Warm-up:
4 Inchworm lunge
8 Air squat w/ 3 second pause
4 Up down dog
12 Fire hydrant
10 T-spine opener
8 Lat pull
6 Knee raise
8 Front rack reverse lunge
8 V-up
8 Burpee

WOD:
A) Pause Front Squat
3-3-3-3-3 Across
Pause for 2-3 seconds at bottom of squat.
*13 minutes. Heavier than last week.

B) 8 minute AMRAP:
2-4-6-8-10…
Front rack lunge (Rx-96/65, no more than 50% of 1RM)
T2B (Scale to knee raise or dragon flag on floor)

Mobility:
:45 Pigeon
:45 Couch

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