02.16.2024

Front squats @ 35% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 7seconds or 15 seconds
(longer time is for our endurance athletes)


WOD
"Dress You Up"
9:00 AMRAP
3-6-9-12...keep adding 3 reps until time expires
Shoulder to overhead  115/85  95/65  75/55
box jump overs 24/20"
TTB


Post WOD
2-3 sets
A. hollow hold x 20 seconds 
B. wall supported deadbugs x 10 each side
C. side plank x 20 seconds each side
Rest 1:00