TUE 10/03/23 WOD

Warm Up - 2 sets:  1:00 run, row, bike, ski - 8 inchworm push-ups – :30 squat hold - 8 pause air squats - :30 side lunge hold/side - 8 hollow rocks – 8 superman – 1:00 run, row, bike, ski – Empty Bar – 2 sets:  5 front squats – 5 back squats – 5 good mornings – Load Up:  back squats – 8 – 6 – 4 (1:30 per set) –

Strength WOD – Back Squats – 3-3-3-3-3-3-3 (work to heaviest load)

Skill WOD

2 sets:  :20 bottom-of-the-ring dip hold - 10 false grip ring rows

EMOM 10:
3 ring muscle-ups – L2-pull ups / ring dips L1-ring rows / box dips

Post WOD - 1:00 couch stretch/leg - 1:00 foam roll upper back