FRI 8/2/24 WOD

Warm Up - 2 sets:  1:00 row - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats - 1 set:  10 back squats (empty barbell or training bar) - 10 kip swings - 5 back squats (add 10-45 lb to each side) - 10 kipping knee raises - 5 back squats (add 10-45 lb to each side) - 10 knees-to-chest - 5 back squats (add 10-45 lb to each side) - 5 toes-to-bar – Your next weight should be your starting weight – Take weight out of a rack.

WOD
20 back squats L3-225/155# L2-155/105# L1-95/65#
40 toes-to-bars L2-30 Knees to 90 L1-Lying T2B
10 back squats
60-calorie row L2-50 cal row L1-40 cal row
5 back squats

For Time (15 Min CAP)

Strength – Back Squat – 3-3-3-3-3 (3 Min per set)

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