Warm-up/Mobility

Hip Mobility

Shoulder Band Stretch

WOD A) 

Every 90 secs for 6 sets – Back Squat x 2 reps at 30X0 tempo (Heavy)

WOD B)

3 Rounds For Time:

10 KB Snatch + Lunge left arm/right leg 24/16kg

10 KB Snatch + Lunge Right arm/left leg 24/16kg

20 Lateral Box Jumps 20”

30 Jump Squats with 45/33lb bar

*Courtesy of CrossFit Outlaw 

WOD C)

50 Banded Good Mornings

50 Ab-Mat Sit Ups

*Divide any way you like