| Programming Notes: Todays WOD is meant to compliment the back squat testing. At 15 reps per “round” it’s meant to be a moderately high volume workout. We put the higher skill movement (snatches) to decrease as the workout progresses and you fatigue. This means you can push harder to finish strong. SWOD: 25 mins to find new 1RM Back Squat L1: Find new 5RM Back Squat L2: Find new 3RM Back Squat |
| WOD: For Time 3-6-9-12 Burpee Box Jumps (24/20) 12-9-6-3 Hang Squat Snatch (115/85) Scaling options: L1: Power Snatch (45/35), Regular Box Jumps L2: (95/65), 20″ |
| Accessory: Barbell Sit Ups 3×8 L2: Scale to DB L1: Weighted Sit ups holding DB on chest Coaches Reference: https://www.youtube.com/watch?v=sao0TyMIhjE |
| Recommended Stretching: Pigeon Frog Lizard |