Tuesday Oct 23rd WOD

Wishing a very special birthday to both Betsy and Carolyn!! Hope you ladies enjoy your day and your workout!!!

Warm Up:

10 Glute Bridges

10 DB Banded Split Squat (10 each leg) (35/20) (For major Glute activation) Slow and controlled, resist the pull of the band) (2 count on way down, 1 on way up)

10 KBS (55/35)

Strenght: Back Squats

1. Back Squat 5x4 @65% tempo 32X2

(3 count on way down, 2 sec pause at bottom, 2 count on way up)

Conditioning: For Time (20min Cap)

50 Devil Press (50/35rx+)(35/20Rx)

28 Dubs

50 DB Reverse Lunges (Left+Right = 1 rep)

28 Burpees

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches