WED 9/4/24 WOD

Warm Up - 3 sets:  6 push-ups - 8 alternating Cossack squats - 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set – Front Squat:  empty bar - 5 three position pause front squats – 8 front squats – 8 front squats – Build up:  5-4-3

Strength – Front Squat – 3-3-3-3-3-3-3 (3 min per set)

WOD

1 min max calories Bike / Row

1 min Rest

5 sets for Max Calories

Post WOD - 1:00 frog stretch - 1:00 seated straddle stretch