WOD
PART 1: Back Squat
Build to a Heavy Set of 3 Reps
*Score = Heaviest Load
PART 2: “Cement Legs”
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups
Box: (24″/20″)
Barbell: (95/65)
*Score = Slowest Round
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
50 Seconds Hang From Bar
30 GHD Sit-ups
100 Meter Farmers Carry
Rest 1 Minute Between Sets
