3.29.2023 QUASHED


Coach Lear is offering a fantastic opportunity to improve your Olympic weightlifting. If you want to get significantly better at your lifting this is the class to take. The sign-up sheet is posted on the whiteboard in the front room of the box.

WARM-UP:
21-15-9 Reps of
Calorie ERG, Air Squats, Arch Hollow Swings
Dynamic Stretch

STENGTH:
15 min. to Complete
Back Squat
(5)3
20/80%-35#

WOD: QUASHED

For Time:
5 Rounds
20/16 Calorie ERG
50 Double Unders (2/1 Singles)
10 C2B Pull-ups
Floater Accumulate 100Ft of YOKE CARRY Men 45 lbs./Women 15 lbs. on the corners
(4 Lengths would equal 100ft.)

ICING:
Your 1%
KOT – Nordic 10 Reps