Workout of the Day

10 min EMOM
Every minute perform
-2 back squats with 3s pause at the bottom

WOD 1
5R
– 2 back squats @80%
-rest 2 min between sets-

WOD 2:
10min AMRAP
-5 front squats 135/9
-10 toes to bar
-30 double unders

WOD
3 rounds for time of:
-Run 800 meters
-Rest 2 minutes

Thoracic Spine Bridge Series! Perfect to combat all the sitting, cell phone use, driving, cycling, etc that ruins our posture and mobility.

4R
-100m walking lunge
-200m run

10 min EMOM
Every minute do
-2 front squats with 3s pause at the bottom.

WOD

500 double-unders for time, and at the beginning of each minute perform 3 bodyweight front squats.

Advanced athletes pick the squat weight up from the floor.
Those having difficulty with bodyweight squat, use the rack

Scale Double Unders to Singles