WARM UP – MOBILITY
8-10 mins Agility ladder + dynamic
WOD A
10 Alt. Front Rack Lunges
E3.5MOM x 4 super sets:
10 Alt. Front Rack Lunges
10-15 Toes To Bar
10 Double KB Front Squats
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-Step back or forward on lunges, take bar from floor
-TTB should be 1-2 quick sets
-Go heavy but UB on KB Squats
WOD B
Make Legs Great Again
4 rounds for time:
10/7 Chest To Bar Pull-ups
10/7 Ring Dips
20 Wallballs 20/14lb
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-You may divide up the Pull-ups and Ring Dips how you like e.g. 5 PU, 5 Dip, 5 PU, 5 Dip
-Scale dips to 10-15 bench dips w/feet elevated and maybe a plate lapped if you struggle with dips and want to get some volume in
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Make Legs Great Again – Rx+
4 rounds for time:
5 Ring Muscle Ups
20 Wallballs 20/14lb
ACCESSORY
Crossover Recovery
5-7 mins easy bike or row cool-down/flush
2-3 mins couch stretch /side
2-3 mins hip opener-pigeon /side
2-3 min frog pose
