201124 - “Core ’n’ More”

Warm up:

Cardio

Dynamic Hips

Barbell Warm up

Skill/Strength:

Back Squat

5-3-1-5-3-1-5-3-1

70%-75%-80%

73%-78%-83%

76%-81%-86%

WOD: 1 Round for Time

Rx:

40 T2B

50 Air Squats

60 Sit-ups

70 Lunges

Scaled:

40 T2P

40 Air Squats

40 Sit-ups

40 Lunges

Sport:

50 T2B

60 Air Squats

70 Sit-ups

80 Lunges

Mobility:

Wall Glute

DD/Cobra