THU 1/4/24 WOD

Warm Up – 2 sets:  1:00 on a machine - 10 twist and reaches - 10 side lunges (5/leg) - 5 goblet squats (light) - 5 paused goblet squats (light) – Empty bar:  3 ¼ squats – 3 ½ squats – 5 pause back squats – 5 back squats – Load up:  3 sets:  7 back squats (add weight each set) – Your first set of 10 should be at around 50% of your 1RM -

Strength – Back Squat - 10-10-7-7-4-4-1-1 (3 min per set)

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg