WOD 09192024

A. Dynamic Stretches

B. (3 rounds)

20 spider man lunges

30 second heel elevated back squat hold

40 second max: air squats

C. (For Strength/ Technique)

Back squat

1-1-1-1-1-1-1

(Build by feel; first set starts 85%+)

D. “Teams of 3”

(5 rounds)

30 second max cal bike each person

(Total calories collected = team score)

E. Static stretches

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