BIRTHDAY WOD, Jan 20th

Warm-Up
(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Forward or Reverse Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 Ring Rows
1 MIN Seated Straddle Stretch
Strength Work
HATCH SQUAT – WEEK 11 DAY 1 (35 MIN):
Back Squats
1 set x 5 rep @ 60%
1 set x 3 rep @ 70%
1 set x 2 rep @ 80%
1 set x 2 rep @ 90%
1 set x 1 rep @ 95%
1 set x 1 rep @ 103%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 70%
2 set x 5 rep @ 75%

***Please set up for WOD

WOD DETAILS
Happy Birthday Chase Conner! Chase was born on 1/20/1999. He is turning 21 today!!! We hope you have a WONDERFUL day!
WOD
200119
10 MIN AMRAP:
21 Suitcase Carry Lunges, #50/35
100m Run
20 Burpees
19 Ring Rows
99m Row
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will complete the WOD for total rds + reps
*Suitcase Carry Lunges: Athletes will hold a DB in each hand at their sides, lunges can be forward or reverse
*Race to the rings and rower
WOD VARIATIONS:
RX+:
*Lunges: #70/50
*Ring Rows = HSPU
Scaled:
*Lunges = Body Weight Lunges
Baby Bumpers:
*Lunges = Body Weight Lunges
*Burpees = Slam Balls or Cal Bike
Extra
Accessory Work
“GUTS”
3 RDS (NFT):
20 Med-Ball Sit-ups
20 Mountain Climbers
30 Sec Bent Knee Hollow Hold
1 Min Plank
30 Sec Side Plank (Right then Left)