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WOD #3 Week of 20APR2020

OVERVIEW / BRIEFING

INTENT: EXPLORE MOVEMENT PATTERNS
INTENSITY: YELLOW
INSPIRATION: “WHY”

PREP

2 Rounds:
15 Deep Squats
5 Floor Pullovers
45s Froggers – Using the muscles to pull at both ends without causing pain

STRENGTH

RFQ15
8-12 Close Squats – Pull all the way to the bottom. Raise your heels by stepping on a book if necessary.
12-15 Door Frame Rows
10/10 Jump Lunges
8-10 Back Widows

CONDITIONING

Endurance Intervals 4x3x45x15
Truncated Burpees
Step-ups
Jump Rope OR Alternating Toe Touches

CHASSIS INTEGRITY

8 Minute Grind:
10 Reverse Crunches – Slowly roll the vertebrae up, one by one.
30 Shoulder Taps – Keep core tight and hips stable, spread feet if necessary
20 Mountain Climbers w/ Rotation