WOD
Wednesday 02.01.2023
Wednesday | 02.01.2023
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10 Banded Air Squats
5 Up Downs + Box Step Up
5 Bench Press (empty bar/slow and controlled)
2. Strength:
Bench Press: 5 sets x 5 reps
3. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2 Front Squats (build-in weight)
4. Workout: “Shake It Off”
Freedom (RX’d)
75 Burpee Box Jump Overs (24”/20”)
Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)
*Scaling/Modifications coached in class
5. Cooldown/Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)