WARM UP – MOBILITY
Complete 4 rounds: (6 mins)
20s Jumping jacks
10s rest
20s Air squat + lunge + lunge (stepping or jumping)
10s rest
20s Plank shoulder taps
10s rest
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Green band hip openers + front rack stretch
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Review / Warm-up: Front squat, Hang clean, Front rack lunges, Wallballs
Warm-up to starting weight for WOD A.
WOD A
LEGGO MY EGGO
Every 3 min x 5 sets:
4 Hang squat cleans
8 Alternating front rack lunges (step forwards or backwards)
12 Unbroken Wallballs (30/20lb – 10/9ft)
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Start first set a ~55-60% of 1RM clean and build as needed.
Hang cleans + lunges must remain unbroken each set
Record heaviest weight completed (Rx if you remain unbroken on the Rx wallballs)
Partner up with someone stagger your start by 90s.
WOD B
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
In remaining class time, establish a 1RM Turkish get up
You may use KB’s, DB’s or even a barbell
Record best weight lifted on both sides successfully in pounds
