Warm-up/Mobility

 

Glute Roll w/ball (2 mins per side)

Quad/IT Band Roll

Hip Capsule External Rotation

 

WOD A)

 

Front Squat – On the minute, every 2 mins. %based of 1RM Nov 19/12

5 Reps @ 70%

5 Reps @ 75-80%

4 Reps @ 80-85%

3 Reps @ 85-90%

2 Reps @ 90-95%

 

WOD B)

 

5 Rounds for time:

18 KB Walking Lunges 24/16kg (Hold one KB in rack position)

12 Ball Slams 40/30

50/40/30 Double Unders (100 Singles)