WOD-9/25/20 and 5pm Zoom

Warm Up:

10 Pasthroughs

10 OHS

10 Jumping Jacks

10 Star Crunch

10 Star Stretch

Two rounds: 1 min

Figure 4

Straddle

Cossack

Skill: Bear Complex

Conditioning:

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

Women: 55-lb. presses and squats

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