WARM UP – MOBILITY
Dynamic running / lower body warm-up
Pre-squat hip openers, glute activations, core warm-ups
Review box squats and warm-up for WOD A
WOD A
Every 90s min x 8 sets:
3 Box back squats @3,1,X,1 (All working sets at 55-65% of 1RM)
us a wider than normal stance, work on sitting back to engage your p-chain and keep shins closer to vertical. Sit / de-load on your bench or box, but do not loose tension or loss of midline positioning
Goal is a dynamic effort, slow down, fast up
BOX BACK SQUAT X 3
WOD B
LEGGO MY EGGO
Every 3 min x 5 sets for heaviest load:
4 Hang squat cleans
8 Alternating front rack lunges (step forwards or backwards
16 Unbroken Wallballs (20/14lb – 10ft)
Start first set a ~55-60% of 1RM clean and build as needed.
Hang cleans + lunges should remain unbroken each set.
Record heaviest weight completed (“Rx” if you remain unbroken on the Rx wallballs)
ACCESSORY
2-3 rounds: rest as needed
8-10/leg staggered stance KB/DB Romanian deadlift
12-15/side Half kneeling banded trunk rotations
45-60s weighted plank
