FRI 12/9/22 WOD

Dec 8

Warm Up – 100m Run – 5 Front Squats - 5 Down/Up Dogs - 30 sec Table hold – 100m Run - 5 Good Mornings / 4 Front Squats - Arm Circles - 100m Run - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats – 5 Good Mornings / 3 Front Squats – 100m Run - 10 Side Lunges - 10 Goose Steps – 30 sec Lunge Stretch – 15 X Band Side Step (each) Bar Warm Up - Front Squat - 5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 9/20/22)