January 20th WOD

WARM UP:
500m Run
Foam Roll + Hip Mobility

SWOD: Back Squat Work
3×5 Back Squats
Warm up set: Light weight pause squats
1st Set: -10lbs of 5rep Max
2nd Set: 5 rep Max
3rd Set: +10lbs of 5rep Max

WOD: “BEEF CAKE”
3RFT – 12Min Cap
100m Farmers Carry @ 32/24kg
10 Push Jerk @ (RX)Bodyweight

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