Happy Birthday Kelly S!      WOD -11/4/19

November 4, 2019

Kelly it’s an honor and pleasure to have you as a member of our community. Wishing you many more healthy and happy years to come. 

Warm-up


3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:


•20 sec Pigeon Pose (L/R)


• 20 sec Couch Stretch (L/R)

Week 11 of 12 – Hatch Squat


Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM


 4 rounds for time:
• 

20 Over head squats 75/55
• 10 Burpees 

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