Monday 2/10/20



Warm up: 2 Rounds
5 Sit ups
4 Beat Swings
3 Squat Stretches
2 HR Push ups with shoulder mobility reach
1 min Row

Strength (After WOD): 3-Position Pause Front Squat
6 x 3 with 3 sec at ea position
A) 1/4 Squat
B) 1/2 Squat
C) Full Squat
*Pauses are on the descent, drive up as fast as possible from C.

WOD: “Baseline” For time, 10 min cap
500m row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
*Run in two heats with partner judging

Accessory: 3 x 30 sec ea
Standing Figure 4 Stretch
Lunge with cross-grab quad stretch

Notes: Compare “Baseline” to 1/13/20, 2/11/19, & 1/7/19. Baseline
should be run in two heats with athletes judging each other to ensure
all movement standards. For front squats suggested warm up is 5 @ 50%,
4 @ 65%, 3 at target weight without tempo, then start working sets.
May adjust load as needed during working sets. Should be DIFFICULT.