Workout of the Day - December 15, 2023

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Windmills (each side)
- 20 Lunges
- 10 V-ups

Strength
Front Squat:
Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%

Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)

Focus Movement = Rope Climb

WODTim Cosseyfront squat, rowing, rope climb, clean and jerk, step ups