Warm-up/Mobility
Pre-Squat Hip Mobility
Rack Position Mobility
WOD A)
Front Squat EMOM EVERY 2 MINS
- 5 @ 75-80%
- 4 @ 80-85%
- 3 @ 85-90%
- 2 @ 90-95%
- 1 @ 95-98%
WOD B)
12 Minute Ladder:
1 Thruster (135/105), 1Bar Muscle Up, 1 Broad Jump
2 Thrusters (135/105), 2 Bar Muscle Ups, 2 Broad Jumps
3 Thrusters (135/105), 3 Bar Muscle Ups, 3 Broad Jumps
Etc.
*Mod for Bar MU’s:
C2B Pull Ups – Start with 2 reps and add a rep each round (2,3,4,5…)
Pull Ups/Ring Rows – Start with 3 reps and add a rep each round (3,4,5,6…)
**Broad Jumps – attempt an almost maximal broad jump and mark start (Toes) and finish (Heels) position, this will be your distance for the workout. 1 Burpee penalty for every jump that falls short – BE HONEST!
***Score = Round COMPLETED plus extra reps.
