Monday, 1 March WOD

Warm up: 2 rounds: 

  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Back Squats

  • 1 set of 5
  • 12 minutes to work up to a 5 REP MAX!!

Metcon:  Alternating EMOM x 14:                 

  • Odd Minutes = 4 x Squat Clean & Jerk    (135# / 95#)
  • Even Minutes = 8 Burpee Box Jump Overs

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