Friday, December 6th

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.

Box Squat

Squat to box set low enough to allow you to reach parallel. You will pause for 1 second while on the box before standing.
25 Minutes to determine 3-RM Box Back Squat

5 Minute Max Wall Balls (AMRAP – Reps)

Rx =
20/14 (both to the 10′ target)


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