Friday, March 23 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 80% Back Squat
Buy-In: 5 Sets:
2 Back Squats@80%
8 GHD back extensions
WOD:
1K row For Time:
-rest 2 minutes-
100 Wall Balls For Time:
-rest 2 minutes-
3:00 AMRAP Burpee CTB Pull ups

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