• Today's WOD


Warm Up:

From front to back of the box

Waiter carry 35/15

Bear crawl

Toy soldiers

Sampson lunges

Two rounds: 1 min

Figure 4


Y stretch

Gymnastics: 4 attempts for max reps of

Strict HSPU


For max reps at each station:

Tabata Front Squats

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata seated shoulder press

Rest 1 minute

Tabata Hollow rocks

Rest 1 minute

Tabata back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. press and squats or 50-60% 1RM

Women: 55-lb. press and squats or 50-60% 1RM

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WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @