• Today's WOD

WOD-3/9/20

Warm-up • 400 m Run

2 rounds: • 30 sec Squat Hold • 30 sec Straddle Stretch • 30 sec Pigeon Pose

2 rounds: • 10 Cossack Side Lunges • 10 Spider-Man Push ups • 10 Supine Scorpions

Strength Front Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 80% of 1RM

Back Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 70% of 1RM

Conditioning 40-30-20-10 reps for time: • Wall Ball Shots 20/14 • AbMat Sit-ups

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