Friday January 12, 2024

Warmup

1:30 bike/row

2 rounds:

5 1 ¼ air squat

10 cossack squats

10 fire hydrants

5 inchworms

Mobility

10 squat to stands

:20 samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Establish a 2 rep max front squat

WOD Primer

5 cals

2 rounds:

3 back squats

3 front squats

WOD

55/44 cal row or bike

45 back squats

35/28 cals

25 front squats

15/12 cals

F:  light back squat; kb goblet squat

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; bike cals

C+:  185/125

Moderate to heavy on the squats.  You may squat from the rack.