TUE 7/9/24 WOD

Warm Up - 3 sets:  10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats (light) - 5 paused goblet squats (light) – Build in load as able – Back Squat:  Empty bar:  3 ¼ squats – 3 ½ squats – 5 pause back squats – 5 back squats – Build up:  Back squat – 8-7-6 (2 min per set)

Strength – Back Squat – 5-5-5-5-5-5-5 (3 min per set)

WOD – Tabata Situps
:20 GHD sit-ups L2-Med ball abmat L1-Straigth leg abmat
:10 rest 

8 sets for total reps

Post WOD - 2 sets:  :30 child’s pose - :15 Samson stretch/leg