Monday, March 12 WOD

Room 1
Warmup: 2 Rounds:
8/ea Cossack Squats
10/ea X-band Monster Walks
10s hold/ea Runners Lunge
10s hold/ea Hawaiian Squat
Then,
1 Round:
5 Jump Lunges
5 Tuck Jumps
5 Vertical Jumps
4x 50’ Shuttle run
*Warmup To 85% Back Squat
Buy-In: 6 Sets:
‪1 Back Squat @ 85% ‬
‪10/ea Bird Dogs‬
WOD: For Time: ‬
‪20 OHS (C: 115/75, P: 95/65, F: 65/45) ‬
‪20 Pull ups‬
‪20 OHS ‬
‪20 Pull ups‬
‪-rest 1 minute-‬
‪400m run @ max effort‬

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