Friday, 7 July, 2017
WARM UP – MOBILITY
Dynamic hip + squat warm-ups
Banded anterior hip flexor stretch + Banded front rack stretch

WOD A
ENDERTON FRONT SQUAT COMPLEX
Complete 3 Front Squats:
1 with a 3s pause a the bottom +
1 with a double bounce out of the bottom +
1 regular front squat.

Every 2 min x 6 sets: 1 Enderton front squat complex
Start at ~60-65% of 1RM FS and build as needed.
Prioritize positioning and mechanics over the heaviest load possible.
Last 2 sets should be tough but smooth, don’t max out or fail reps.
Beginners may choose to either do 3 pause front squats, or 3 regular front squats as needed.

WOD B
ROPE A DOPE
With a partner of similar ability, complete for total # of Thrusters:

3 min AMRAP: Alternating sets of x 10 Thrusters (95/65) / 1 Rope Climb
– 3 min Rest –
3 min AMRAP: Alternating sets of x 8 Thrusters (115/80) / 1 Rope Climb
– 3 min Rest –
3 min AMRAP: Alternating sets of x 6 Thrusters (135/95) / 1 Rope Climb

*P1 starts on the thrusters and completes their 10/8/6 reps, P2 completes 1 rope climb. When both are complete switch.
(Scale BB weighs as needed + Rope Climb to 10 Ring Rows)

ACCESSORY
5-7 min Aerobic cool down / flush
10-15 min focused mobility work