TUE 3/19/24 WOD

Warm Up - 2:00 run, bike, or row - 3 sets:  6 push-ups - 8 alternating Cossack squats - 10 dumbbell goblet squats – Front Squats:  Empty bar – 3 reps of 2 inch sqts – 3 pause front squats - 6 front squats – Build up:  4 sets:  5 front squats (building) – Build to 70-80% of 1-rep-max front squat – 2 min per set -

Strength – Front Squats – 5-5-5-5-5 – 3 min per set -

WOD – 10 Min AMRAP

5 Wall ball shots 20/14# L2-16/12# L1-14/10#

10 Abmat sit ups

15 Squats

Rounds + Reps

Post WOD- 2 sets:  :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right