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Wednesday 03012023

3 Alt sets


-3 Pvc Overhead Lunge

Matrices

*3 complexes/side with Lateral PVC Tilt on Each Rep


12-14 Gliding Leg Curls With Hip Extensions

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4 rds


-Clamshell W/ Hip Extensions for 20 seconds


-8-12 Barbell Calf Raises


*20 sec/side for clamshells

*strong squeeze at top/ pause at bottom for calf raises



WOD

For Time:

10 Front Squats @ 115/80 lbs

15 Box Jumps 24/20 inches

10 Double Kettlebell Deadlifts @ 70/53 lbs

Rest for 1 minute

10 Overhead Squats @ 115/80 lbs

20 Box Jumps 24/20 inches

10 Double Kettlebell Deadlifts @ 70/53 lbs

Rest for 1 minute

10 Barbell Thrusters @ 115/80 lbs

15 Bar Muscle-Ups

10 Double Kettlebell Deadlifts @ 70/53 lbs

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