WOD

040823

By April 7, 2023 No Comments
Saturday, April 8

WOD

Warm-up:
3 Inchworm lunge
8 Bootstrapper
10 Air squat
8 Step-up
8 Hollow rock
10 Iron cross
12 Single leg glute bridge
2 Rounds of:
5 Box jump
7 Wallball

WOD:
A) Back squat
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 95%
*14 minutes including warm-up.

B) 8-10 RFT of:
10 Box jump (Rx-24/20″)
15 Wallball (Rx-20/14#, Rx+11/10′ target)
*18 minute cap

Mobility:
:30 Cat/cow
1:00 Fragon

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