WOD-9/30/19

September 30, 2019


Warm-up:
2 rounds:
•20 straddle sit-ups
• 20 Good Mornings
• 20 Overhead Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon pose (R/L)
Strength 
Week 6 of 12 – Hatch Squat


Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
WOD
For time: 3 rounds
20 Med Ball Cleans 20/14
10 OHS 75/55
5 Muscle Ups
200 m Run 

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