Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: 400m run or row 5 inchworms 5 spiderman lunges each side 5 get ups 10 squats with feet close together then.. banded hip flexor stretch x 1:00 each side couch stretch x 1:00 each side then... 10 reps of foot behind on the ground pistol progression 10 reps of foot behind wrapped around the ankle pistol progression
Skill: back squats- 55-65% 2 sets of 5 reps with a :05 pause at the bottom then... 10:00 EMOM (5 sets) E2M 4 reps back squat at 70-75%
WOD 12:00 AMRAP 10/8 cal bike- sub 20/18 cal row 15 push ups 20 alternating pistols