Thursday

 

Warmup/Mobility)

5 mins Running drills / lower body warmup

Banded glute activation / squats / jumping lunges

 

WOD A) Back Squat e2.5mins (6-7 mins warmup):

 

6 reps @ 60%

4 reps @ 70%

2 reps @ 80%

6 reps @ 70%

4 reps @ 80%

2 reps @ 90%

 

*If all reps were successful last week with perfect technique, add 5-10lbs to your sets this week

 

WOD B) Alt. EMOM x 12 mins (4 sets each):

 

1) 6 Front Squats – heavy as possible unbroken

2) 6 Box Jumps – challenging height, reset on each one

3) 1 Rope Climb – legless or with legs