THU 9/7/23 WOD

Warm Up - 3 sets:  6 push-ups - 8 alternating Cossack squats - 10 DB goblet squats – Increase DB load for the goblet squats each set – Front Squat:  2 sets:  5 two-inch squats (pause) – 8 front squats – 4 sets:  5 front squats (building) – Build to 70-80% of 1-rep-max front squat. – Rest 2:00 between sets –

Strength WOD - HEAVY DAY:  5 sets for load:  5 front squats (each set at 70% or more) – 4:00 per round.

Post WOD - On a 3:00 clock for reps:  1:00 weighted sit-ups (20/30 lb) - 1:00 V-ups - 1:00 sit-ups – No rest between movements. – Use a DB held at the shoulders for the weighted sit-ups.

Stretching – 1:00 quad smash both legs – 1:00 left-leg bias – 1:00 right-leg bias.