10/26/2021 WOD

A. Dynamic Stretches

B. (For quality)

9-15-21

Heel elevated goblet squats

30/30 second suit case hold

C. (For Strength/ Technique)

Front Squat

1-1-1-1-1 @ 90%

D. (5 minute max)

50’ suit case carry (left hand)

50’ suit case carry (right hand)

(Pick load/heavy)

E. Static stretches

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12/6/2021 WOD

A. Dynamic Stretches B. (For quality) 300 Ice skaters with pause C. “Angie” (For time) 100 pull ups 100 push ups 100 sit ups 100 air squats D. Static stretches