WARM UP
6-8 mins Dynamic hips openers
MOBILITY
Band overhead-shoulder stretches
WOD A1
Back Squat
Every 2 Minutes:
Set 1 – 6 @ 65%
Set 2 – 4 @ 75%
Set 3 – 2 @ 80%
Set 4 – 2 @ 85%
Set 5 – 1 @ 90%+*
Set 6 – Rest
Set 7 – Start WOD A2*Add 5-10lbs to 90%+ if you were successful last week
Set 1 – 6 @ 65%
Set 2 – 4 @ 75%
Set 3 – 2 @ 80%
Set 4 – 2 @ 85%
Set 5 – 1 @ 90%+*
Set 6 – Rest
Set 7 – Start WOD A2*Add 5-10lbs to 90%+ if you were successful last week
WOD A2
Back Squat max reps @ 83%
Max 1 breathing cycle at the top of each lift
exhale, inhale, brace and descend
Only go up to 83% if you got 5+ reps at 80% last week
exhale, inhale, brace and descend
Only go up to 83% if you got 5+ reps at 80% last week
WOD B
Overhead Squat x 5
