WOD For February 25

Warm-up (No Measure)

A. General
2 rounds
60 seconds Bike/Row/Run/Ski @easy, nose breathing
50’ Bear Crawl
5/5 Deadbug

B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw


C. Specific
1 Round
10 tempo front squats with empty barbell (tempo 3 second descent)
10 Quarter squat jumps

Ramp up

        

Weightlifting ()


          

        

Front Squat (Weight)


          

        

Metcon ()


          

        

Metcon (Time)

4 Rounds for time
30 TTB
30 Cal Run-Row-Ski-Bike*
30 DB reverse lunges @ 50/35 lbs

*If you can run outside, run 400m
KG: 25/15

Time Cap: 24 minutes

Accessory ()


          

        

Metcon (Time)

Conditioning

4 rounds
10/8 Cal Sprint
Rest 30 seconds
20/15 Cal Sprint
Rest 60 seconds
30/20 Cal Sprint
Rest 3 minutes

        

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