Monday WOD – Squatting Mondays

21 Dec
0

A) Mobility

Partner Hip Extention Bands - 2 mins

B) Warm Up

Junkyard Dog

C) Strength

8 Minutes to find a...

3-rep Heavy Front Squat of the day

Then, 8 Minutes to find a...

10-rep Heavy Front Squat of the day

D) Gymnastic Benchmark

In 5 minutes have three attempts to find your...

Max distance/reps unbroken Handstand Walk/Wall Walk

E) WOD

15 Minute Time Cap

3 Rounds for time:

500m Run

12 Burpees

21 Box Jumps (24/20")

F) Midline

3×20 Weighted V ups

3×20 RDL

G) Power Hour

EMOMx7

Snatch - 1 Rep at 90%

Then

5 x climbing sets of: Power Clean + Squat Clean + Push Jerk + Split Jerk

   

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