FRI 10/13/23 WOD

Warm Up - 2 sets:  5 inchworms - 5 x 2 shoulder taps + 1 push-up - 5 pause double-KB front squats - 5 double-KB front squats – Rest 1:00 – Front squat -  10 front squats (empty bar) - 5 front squats (light) - 5 front squats (moderate) – Rest 2:00 –

Strength WOD – Front Squat – 5-5-5-5-10 (as heavy as possible, set of 10 at least 75% of 1rm)

WOD
:30 weight sit-ups L3-20/14# L2-16/12# L1-14/10#
:30 sit-ups (no weight)
-Rest 1:00-

5 Rounds

Total Reps

Post WOD– 1:00 pigeon stretch/side