today’s wod

22/11/17

2017-11-22

22/11/17
Warm-up
Squat Warm Up
3 rounds:
5 Air Squats
5 Squat Jumps
10 Bird-Dogs
10 Dead Bugs
Squat Therapy
30 Slow Pause Air Squats facing the wall with hands overhead
Strength
Back Squat (3-3-3-3-3)
3 sets with 85% of 1 rep max
Metcon
Metcon (8 Rounds for reps)
12 minute EMOM:
1. AMRAP Calorie Assault Bike
2. AMRAP Sit Ups
3. Rest

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