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WOD 01122024

A. Dynamic Stretches



B. (3 sets)

5 tempo front squats (3 seconds down, 3 seconds at bottom, 1 second up)

Rest 1 minute

(Dbell each hand)



C. (For Strength/ Technique)

Dbell Front squat (dbell each hand)

5-5-5

3-3-3

(If no access to heavy weights; double repetitions)



D. (8 minute clock)

Even Minutes: 5 shuttle runs (50’) + max v-ups for remaining

Odd Minutes: 25 sit ups


Score = total number of v-ups



E. Static stretches

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