WARM UP / MOBILITY
Dynamic warm-up
Green band hip opener stretches (anterior hip high lunge + posterior low lunge on each side)
Banded front rack stretch
WOD A
PAUSE FRONT SQUAT + FRONT SQUAT
Complete 1 Front squat with a 3s pause in the bottom position, then complete 1 regular front squat
Every 90s x 8 sets
Start at roughly 60-65% of 1RM and build slowly to a heavy set
Attempt to build a little heavier than the 2 x pause front squats last week (Oct 29th)
WOD A
7’S (CLEAN / THRUSTER / BURPEE)
7 rounds for time of:
7 Power cleans (95/65lb)
7 Thrusters (95/65lb)
7 Burpees over the bar
WOD C (Optional Accessory)
3 rounds NFT
10 Powell raises per arm
5 ‘trap 3’ raises per arm (3,0,1,6)
5 cuban rotations (4,0,2,0)