Thursday, February 22 WOD

‪Room 2 ‬
Warmup: ‬2 Rounds:
8/ea Cossack Squats
10/ea X-band Monster Walks
10s hold/ea Runners Lunge
10s hold/ea Hawaiian Squat
Then,
2 Rounds:
5 Jump Lunges
5 Tuck Jumps
5 Vertical Jumps
4x 50’ Shuttle run
-take 8:00 to warmup to 90% back squat
Buy-In: 3 Sets:‬
‪1.1.1 Back Squats @ 90% (Rest 2-3s at the top) ‬
‪10/ea Bird Dogs (slow and controlled, squeeze at the top) ‬
WOD: 12:00 AMRAP: ‬
‪1 Rope Climb‬
‪15 KB Swings (1.5/1pd) ‬
‪30 Double Unders/ 60 Singles ‬

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