WODS released starting Today!

0:00- 0:10 Warm up: Dynamic Warm up

Mobility: Samson stretch – reach up towards rig, pigeon for 90s per leg
Health and Fitness
0:10-0:35
A. Three sets of:
A1. Back Squat x 4-6 reps @ 20×1, Rest 60 seconds
A2. Dumbbell Bench Press x 10 reps @ 2011, Rest 60 seconds
A3. V-Ups x 20 reps, Rest 60 seconds
0:35-0:50
B. Spring Fling Event 2
* If you are unable to partner up then do P1’s work
Assaulted by Burpees
12min cap
P1 – 20 cals
10 Burpees
P2 – 18 cals
9 Burpees
p1 – 16 cals
8 Burpees
P2 – 14 cals
7 Burpees
P1 – 12 cals
6 Burpees
P2 – 10 cals
5 Burpees
P1 – 8 cals
4 Burpees
P2 – 6 cals
3 Burpees
P1 – 4 cals
2 Burpees
P2 – 2 cals
1 Burpee
Classic
0:10-0:35
A. Back Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets..

0:35-0:50
B. Spring Fling Event 2
* If you are unable to partner up then do P1’s work
Assaulted by Burpees
12min cap
P1 – 20 cals
10 Burpees
P2 – 18 cals
9 Burpees
p1 – 16 cals
8 Burpees
P2 – 14 cals
7 Burpees
P1 – 12 cals
6 Burpees
P2 – 10 cals
5 Burpees
P1 – 8 cals
4 Burpees
P2 – 6 cals
3 Burpees
P1 – 4 cals
2 Burpees
P2 – 2 cals
1 Burpee

0:50-1:00
C. Mobility: 5 point overhead mobilization with band, Couch stretch