Wednesday 3.13


Strength: Front Squat
– pause in the bottom of each rep (3s first rep, 2s next rep, then 1s last rep)

WOD: 4 Rounds, 3:00 each with 1:00 rest
7 KB SDLHP 53/35
7 Push-ups
7 Goblet Squats

S: 35/26, Scaled Push-ups, Air Squats
L1: 53/35 Eye Level
Rx+: 70/53

Core: 12m AMRAP
Row 500m
then AMRAP
20s Hollow Hold
20s Forearm Plank
10 Lemon Squeezers

Conditioning: For Time
50 Walking Lunges
10 Burpees
40 Air Squats
10 Burpees
30 Situps
10 Burpees
20 Hollow Rocks
10 Burpees
10 Plate Getups
10 Burpees

The Program
1. Strength and WOD

2. 3 Rounds
15 Deadlift 225/155
35 Double Unders
30 GHD SItups
30 GHD Hip Ext.

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