Friday, January 10th

 In Workout of the Day

Main – WOD

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest
Walking Butt Kicks
Frankenstein Walks
Duck Walks
1 Minute Goblet Squat Hold with KB
1 Minute Couch Stretch with each Leg
1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Front Squat

20 minutes to establish a 1-RM front squat

Metcon (Weight)

EMOM x 5 minutes:

3 front squats @ 75% 1RM

Boats and Toes (Time)

For Time:
50 T2B
Alternate Rx = 50 weighted GHDs (25/10) OR 75 weighted v-ups (45/25)

Time Cap – 7:00

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