Squat Cakes

Aug 21st, 2021

Category: Uncategorized

Squat Cakes

Crowley

Warm-up
3:00 Jump Rope
-Singles
-Alt. Feet
-High Knees
Ect.

Then

200m Run
120 Singles
12 Front Squat
200m Run
60 Double Unders
6 OHS

Midline
2 Rounds
1 Minute at Each Station
-Strict T2B/Leg Raises
-Alt Supermans
-Hanging L-Sit Hold*
-Plank Bird Dogs
-Rest

*Modified L-Sit = Knees Bent

WOD
600m Run
60 Double Unders
9 Overhead Squats 135|95

600m Run
60 Double Unders
15 Front Squats

600m Run
60 Double Unders
21 Back Squats

Level 2- 115,75
Level 1- 95,45
ADV- 155,105 & Drag Rope

Extra Work
12 Minute AMRAP
15 Back Extensions
5 L – Pull Ups

ADV – 20 & 10 Reps