Friday November 24, 2023

“Turn your wounds into wisdom.” ―Oprah Winfrey

Warm Up: 
3 sets:
:30 air squats
:30 up-downs

:30 rest

3 sets:
:30 bottom of squat hold
:30 burpees

Specific Warm-Up:
3-5 sets:
5 back squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.

WOD:
For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Home Workout: 
On a running clock:
At 0:00
Every 2:00 x 4 sets, each for time:
10 DB-facing burpees
10 DB front squats
– Use two DBs.

At 8:00:
Max-rep unbroken DB front squats
– Perform as many reps without sacrificing technique as possible. The set ends when the DBs are put down.
– Use two DBs.
– Compare to 231013.

Movement scaling options:
Back Squats: Load, range of motion to box

Cool down:
1 set:
1:00 pigeon pose/side