WARM UP / MOBILITY

Dynamic warm-up, leg swings, hip openers
Blue band: side steps + glute bridges
With the blue band on:
2 rounds: (6 tabata intervals)
20s Hollow lifts, rocks, or hold
10s rest
20s Superman lifts (2s hold)
10s rest
20s Banded squats
10s rest

WOD A

Back Squat X 5

In 15 min build up to a heavy set of 5 or new 5 RM Back squat.
— Rest 3 min —
Then every 2 min x 3 sets:
5 reps at 90% of weight achieved in A

WOD B

DU,WB, DU, KBS
Complete AMRAP in 14 min
40 Doubleunders
20 Wallballs (20/14lb – 10/9ft)
40 Doubleunders
20 Russian Kettlebell swings (32/24kg)

– Scale the DU to 45-60s max.
– Beg / Int athletes scale the weights, and also the reps on the WB and KBS down to 12-15 as needed to keep moving.
– Workout last completed Feb 3rd, 2015 for reference