02 Mar WOD- Monday, March 3

Strength: Pause Back Squats

Warm up to 75% of you 1 RM then EMOM for 7 mins perform 3 pause back squats at 75% of you 1 RM.

WOD: For time

Row 500m
20 Pull-ups
20 Thrusters @ 95/75#
20 Box jumps 24/20”
20 KB swings @ 53/35#
20 Push-ups
20 Power cleans @ 95/75
Row 500m

WOD PREP with Yasmen- How to prepare for the WOD the night before:

1. Overhead Banded Distration. 2 min on each side pg.258*
2. Psoas Smash and Floss (option 2)- 2 min on each side pg.294*

*Page reference from “Becoming a Supple Leopard” by Kelly Starrett

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