5/5 WOD

Warmup: Cat/cow x60s Fire hydrants x30s ea front and back Ankle mobilization x60s each

2 sets: Lunges x10 ea Front scale x5 ea Monster walk x40 steps Tabata: Dead bug x4 rounds Bird dog x4 rounds 2 sets: Gorilla squats x10 Alternating Cossack squats x10

Strength: 3 sets SL hip bridge x8-10 ea SL squat x3 ea @31X1 Pec activation x60s

Metcon: For time 30 burpees 30 v-ups 30 thrusters 30 v-ups 30 thrusters 30 burpees


Meeting Recording: https://us02web.zoom.us/rec/share/-8FlFrvryVNOUKfOsU3dV41mRpr5eaa8hHMaqPsLmRrYB2AQuEQ0uWE2qlql9Ug

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WOD: Week of 10/18

MONDAY For Load: Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 TUESDAY For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups Midline: 2 Set