WOD

031924

By March 18, 2024 No Comments
Tuesday, March 19

WOD

Warm-up:
:30 Each
Spiderman lunge
Bootstrapper
Superman
Air squat
Scorpion kick
Single arm push press :15 each side
Jumping jax
Glute bridge
Iron cross
Burpee

WOD:
A) Back Squat
8 @ 60-63%
6 @ 65-68%
4 @ 70-73%
2 @ 78-83%
4 minutes to warm-up then perform a set every 2:30

B) 4 rounds of:
1 minute max Wallball (20/14#)
1 minute max DB snatch (50/35#)
1 minute max DU (SU)

Mobility:
1 minute 1/2 frog (each side)
1 minute standing straddle

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