Daily WOD
Mon, Apr 12

Most Recent Benchmark: 12 Days of Christmas WOD on Dec 18, 2020 (115 days ago)

Strength: Mon Apr 12 2021 Tempo Back Squats

WOD: Acid Reflux

Cashout: Mon Apr 12 2021

Mon Apr 12 2021 Tempo Back Squats Strength: Weight On the 2:00 x 5 3 tempo back squats (3 sec down, 3 sec hold, 1 sec stand) Start 60% of 1 RM back squat and work up to a moderate set of 3 Acid Reflux WOD: Time 'Acid Reflux' 5 Rounds: 15 Chest to Bar Pull-Ups 12/9 Bike or 15/12 row or 200m run 9 Thrusters RX+ 135/95 RX 95 / 65 55+ 75/55 Mon Apr 12 2021 Cashout: Check In Midline Stamina For Quality: 3:00 Side Plank Each Side 2:00 Front Rack Barbell Hold 1:00 Hanging L-Sit Stimulus - Break the movements as needed to accumulate the time for each movement. - Choose a weight that is challenging but can be completed in no more than 3 attempts. - Actively brace against the front rack weight and breath into your diaphragm.

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