FRI 11/24/23 WOD - 8:30am and 5:45pm classes only!

8:30am and 5:45pm classes only!

Warm Up - 3 sets:  1:00 bike, row, SkiErg, or run - 10 alternating spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats – Back squat load up:  10 (EB) 5-5-5 -  – Your next weight should be your starting weight.
Strength WOD – Back squat – 5-5-5-5-5-10 – Increase loading on each set as you build to a 10-rep max

WOD
15 push jerks L3-155/105# L2-125/75# L1-75/35#
15 box jump-overs L3-24/20” L2-20/18” L1-18/12”

3 Rounds for Time

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg