MON 11/6/23 WOD

Warm Up - 5 inchworm + push-ups - 5 up-downs - 5 burpees - 10 air squats (heels down) - :30 single-unders - 10 lateral leg swings/leg - 3 bar-facing burpees, slow - 3 bar-facing burpees, fast - 10 air squats (knees out) - :30 single-unders - :15 Samson stretch/leg - 4 bar-facing burpees, slow - 4 bar-facing burpees, fast - 10 air squats (depth below parallel) - :30 single-unders – Front squat:  :20 front rack hold – 3 ¼ squats – 4 front squats – 5 front squats – Load up:  Front squats:  7-7 (add wt) – Mini round:  8 bar-facing burpees - 8 front squats - 40 single-unders –

WOD
15 bar-facing burpees
15 front squats L3-115/85# L2-95/65# L1-45/35#
75 single-unders L2-50 singles L1-25 singles

4 Rounds for Time

Skill Work - EMOM 5:  5 strict ring dips – Hold the bottom and top for :01 each.

Post WOD - 2:00 foam roll quads - 1:00 foam roll calves