Warm-up/Mobility
Dynamic Hip/Shoulder Mobility
WOD A)
3 sets:
Back Squat – max reps @ Front Squat 1RM (Do 3 sets of 5-7 reps at a heavy weight if you haven’t tested Front Squat 1RM)
Bench Press – max reps @ bodyweight for guys, ¾ bodyweight for girls (Should be able to do at least 5 reps so scale weight accordingly)
*Rest as needed between sets – 20mins to complete.
WOD B)
10 min AMRAP:
3 Muscle Ups
7 KB Swings 32/24kg
15 Air Squats
OR
WOD C)
10 min AMRAP:
6 Pullups or Chest To Bar Pullups + 6 Pushups or Dips
7 KB Swings 32/24kg
15 Air Squats
