FRI 11/1/24 WOD

Warm Up - 3 sets:  20 jumping jacks - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats – Back Squat:  2 sets:  Empty Bar - 3 reps ¼ squat – 3 reps ½ squats – 5 pause back squats – 5 back squats – Build up:  3-3-3 (add weight) –

Strength – Back Squat – 3-3-3-3-3-3-3

WOD – 12 Min EMOM

Min 1:  45 sec alternating single leg squats

Min 2:  1 min Bike or Row

Total reps + calories

Post WOD - 1:00 standing pike stretch (feet narrow) - 1:00 standing pike stretch (feet wide)