MON 10/9/23 WOD

Warm Up – 2 sets:  :20 of each movement:  Samson stretch – Overhead squats – Sit ups – Good mornings – Pull ups – Dips - 3 rounds: - 8 plate hops – Take turns with a partner working on speeding up each round - 3 sets:  4 KB goblet squats – Take turns with a partner, increasing KB load if desired – Mini round:  10 plate hops - 4 goblet squats - 6 walking lunges –

WOD

5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats L3-70/55# L2-55/35# L1-35/15#
Max KB walking lunges in the remaining time.
– Rest 1:30 between sets.

SKILL WORK:  1 set:  400-m single-KB front rack walk – Switch arms as needed.

POST WOD - 1 set:  3:00 foam roll quads – 1:00 both legs. – 1:00 left-leg bias. – 1:00 right-leg bias.