Wednesday March 18th

Part 1: Stretching

Part 2: Squat Ladder

0-9 min Over Head Squats,

10-19 min Front Squats,

20-25 Back Squats

Rx 45/33 L2 33/25 L1 25/15

Notes: Add one rep each minute, similar to death by…
Once athlete cannot complete take one minute off then do 5 burpees EMOM until last person is done.

AT HOME WOD (Click links for videos)

Warm-Up
400m run/row/bike (about 2 min)
10 Slow Over Head Squats,
10 Lunges
10 Push Ups

Part 1: Mobility/Stretching
Javelin Stretch – 1 min ea side
Prayer Stretch on foam roller if you have one – 1 min each side
Banded Tricep Stretch – 1 min each side 
Hold Bottom of Squat – 1 min

OHS warm up with empty BB/PVC/Broom (Do 10 Slow reps)

Part 2 – 25 min cap

Notes: Add one rep each minute, similar to death by… (Example Minute 0 – 1 OHS, Minute 1 – 2 OHS, Minute 2 – 3 OHS…… Minute 9 – 10 OHS, Minute 10 – 11 Front Squats, Minute 11 – 12 Front Squats, …… Minute 19 – 20 Front Squats, Minute 20 – 21 Back Squats, Minute 21 – 22 Back Squats….. Minute 24 – 25 Back Squats.)
Once athlete cannot complete take one minute off then do 5 burpees EMOM until minute 25. 

Scale:  with any squats. Choose 3 types, Do easiest 1st, next hardest 2nd, hardest last. Examples. Air Squats then Jumping Squats then Jumping squats with weight