WOD – DAY 1

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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
Spider Man Lunge Stretch
-Push Ups
Arm Haulers
-Flutter Kicks
-Air Squats
Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

Part 1:

-5 Barbell Back Squat
-5 Push Up + Pull Across
-10 Barbell Back Squat
-10 Push Up + Pull Across
-15 Barbell Back Squat
-15 Push Up + Pull Across
-20 Barbell Back Squat
-20 Push Up + Pull Across

Rest 3 Minutes Before Part 2

Part 2:

-20 Barbell Back Squat
-20 Push Up + Pull Across
-15 Barbell Back Squat
-15 Push Up + Pull Across
-10 Barbell Back Squat
-10 Push Up + Pull Across
-5 Barbell Back Squat
-5 Push Up + Pull Across

Suggestions

Men: 95# Bar | 40# DBs Women: 65# Bar | 25# DBs

Goal: Part 1: 5-8 Minutes
Part 2: 5-8 Minutes

Coaches Notes

Move at a smooth pace for each rep of the Back Squat. If you move too fast, the burn will set in too quickly. To avoid this, descend to the bottom with control, maintaining lots of tension in your legs. Then stand up quickly, exhale your breath, and take a brief moment at the top to take a deep inhale.

Keep a strong plank position as you complete each Pull Across. If you customize to Knee Push Ups, elevate your knees when performing the Pull Across. Aim to touch the floor with your chest, stomach, and legs at the same time. This will help to avoid misloading your body weight between

those parts. If you feel fatigued, stop a few reps short of failing any reps. Err on the side of saving your energy, and take quick breaks as needed.

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