12/2/22

Warm up

1 minute row

30 sec goblet squat hold

30 sec handstand hold

Strength

Front squat-Build a heavy 4

Conditioning-A B A

A-500/400 meter row

B-Every 90 seconds x 4 rounds

2 front squats

1 rope climb

30 second handstand hold/ practice

Accessory

3x10 belt squat

3x30 sec front rack hold ahap

Oly WOD

Emom7

1 hang squat snatch