TUE 2/14/23 WOD

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 12/6/22)

WOD – 12 Min EMOM

5 Back Squat @ 55% of 7RM

5 Burpees

**AMRAP if you can’t keep up**

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WED 2/15/23 WOD

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MON 2/13/23 WOD