Friday, January 14th, 2022

Coach led warm up

On a 8:00 Clock:

5 Good morning squats (45/35)

10 Push up + Shoulder Taps

10 Samson stretch

50ft Bear Crawl

WOD

For time:

Every 2 min for 8 min:

10 Front Squats (body weight) (mod: 60% of 1RM F.S.)

Then,

100/80 Calorie Row

50 Handstand Push-ups (mod: stack, box, or HRPU to wall step)

*Break up how you’d like

Then,

1:00 Max Unbroken Front Squat for reps (body weight) (mod: 60% of 1RM F.S.)

*Score is total time MINUS max rep count, ea. rep = 1 sec

Post time to Wodify and Whiteboard

Recovery

2 Sets:

1:00 Min Reach, Roll, and Lift

:30 Sec 90/90 Shoulder Rotation (crossover, light band, or light plates)

Extra credit

Bike Sprint

On a 15:00 Clock:

Bike For Distance

*Every minute perform a :15 sec sprint

Post distance to Wodify and White board