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WOD 01132023

A. Dynamic Stretches


B. (For mobility)

50 seated hip rotations

50 Spider-Man lunges

50 Patrick step ups

50 toe squats


C. (For Strength/ Technique)

Back Squat

5-5-5-5-5 @ 70%


D. (6 minute clock)

Minute 1: 10 toes to bar

Minute 2: 12 toes to bar

Minute 3: 14 toes to bar

Minute 4: 16 toes to bar

Minute 5: 18 toes to bar

Minute 6: 20 toes to bar


E. Static stretches

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