WARM UP

Dynamic lengths + stretch

 

MOBILITY

30s each for 2 rounds:
Partner front rack stretch w/ empty bar behind the neck
Partner straddle stretch
Post squat hold

 

WOD A

Every 2.5 min x 6

Front Squat x 3

Start at ~65% of 1 RM front squat, and build to a 3RM
Attempt to hit your 5 RM weight established on Jan 19th by set 3 or 4, and take the next 2-3 sets to surpass that weight.

 

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 Doubleunders to under 1 min (30/20 – Int/Beg)
Note: 9ft target is Rx for Women today