Warm up: 400 m run; 2 x 10 squats, pvc/light good mornings, 10 spiderman lunges, 10 alt walking toe touches, 10 sit ups, 5 pull ups
Mobility: Quads/hams (30 s squat hold, figure 4's, roll out)
Skill Focus: Back Squat the Reindeer’s load
Warm up to bodyweight or % being used and. . .
L 2 & 3: 1 set of bodyweight back squats x max reps (use your bodyweight if you
can get at least 20) goal is at least 20 reps
L 1: 1 set of max rep back squats @ a weight you can get at least 20
WOD
4, 4 min rds +1 min rest: you have 1 min @ea station to complete the given reps; if unable to
complete the given task in the allotted time mark a penalty.
Level 2& 3
15 tire flips
20 box jumps (may jump off into full extension) 24”/20”
15 pull ups
20 russian twists w/ db 40-50#/25-35#
rest
Level 1
10 tire flips
15 box jumps (may jump off into full extension)
10 pull ups
15 russian twists w/ db
rest
*for every penalty assume 5 burpees to be completed during the rest
Post wgt/reps for squat/# rds completed in met con (highest possible is 16)
Thanks to all who donated for the Metropolitan Ministries food drive on Sat!
Mobility: Quads/hams (30 s squat hold, figure 4's, roll out)
Skill Focus: Back Squat the Reindeer’s load
Warm up to bodyweight or % being used and. . .
L 2 & 3: 1 set of bodyweight back squats x max reps (use your bodyweight if you
can get at least 20) goal is at least 20 reps
L 1: 1 set of max rep back squats @ a weight you can get at least 20
WOD
4, 4 min rds +1 min rest: you have 1 min @ea station to complete the given reps; if unable to
complete the given task in the allotted time mark a penalty.
Level 2& 3
15 tire flips
20 box jumps (may jump off into full extension) 24”/20”
15 pull ups
20 russian twists w/ db 40-50#/25-35#
rest
Level 1
10 tire flips
15 box jumps (may jump off into full extension)
10 pull ups
15 russian twists w/ db
rest
*for every penalty assume 5 burpees to be completed during the rest
Post wgt/reps for squat/# rds completed in met con (highest possible is 16)
Thanks to all who donated for the Metropolitan Ministries food drive on Sat!
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