Friday, February 16th, 2024

Squat like Noah!! Btw, he said to Register here for the 2024 CF Open  

WORKOUT OF THE DAY

Warm Up:
Jog 200m Forward/Backward
20 Lunge Steps
20 Banded Shrugs
10 Hand Release Push Ups
10 Squats
10 Box Jumps
1 Shuttle Run

Skill:
Hip Mobility
Squat Cleans

WOD:
In 5 Minutes:
2 Rounds of:
5 Squat Cleans
7 Burpees
9 Box Jump Overs
If you make it before the cut off then:
2 Rounds:
4 Squat Cleans
7 Burpees
9 Box Jump Overs
If you make it before the cutoff, then: 
2 Rounds
3 Squat Cleans
7 Burpees
9 Box Jump Overs
Continue this pattern (5 rounds) until you fail to get the work done in the timeline or finish the work.

Skill/Mobility
Cool Down Jog 3-4 Min
BB Quad Smash