WOD Friday May 25th
– Midday 3.0 from 10:30am-12:30pm
Figure 4 Wall Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
20 Jumping Jacks
25ft Hip Opener/Closer
Warm-Up: (AMRAP in 5 minutes)
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold
– Back Squat
*Set 1 x 10 reps (Bar-Light)
*Set 2 x 7 reps (Light-Miderate)
*Set 3 x 5 reps (Moderate)
Every 3 minutes x 5 sets
Back Squat x 5 reps
*Build to a Heavy set of 5 reps or a new 5RM for the day.
*Rx – Start around 70% for your first working set.
Start around 65% for your first working set.
Back Squat x 5-7 reps
*Build to weight where you can focus on good technique
and feel comfortable.