DATE – Monday

Warm-up: 2 Rounds NFT
50’ Walking lunge
15 Air squats
50’ Burpee broad jump
15 Banded good mornings

Mobility: Banded hip opener with added quad stretch (pull heel in like a couch stretch)

WOD A) (17 min)
Front Squat: 5 x 3 @ tempo (3,2,X,1)

(Percentage loads will vary on the athlete; focus on the tempo and position before increasing weight.)

WOD B)
For time:
50, 40, 30, 20, 10 – Wallballs
10, 20, 30, 40, 50 – Doubleunders

Competitors, challenge yourself to do this all in unbroken sets (WB’s and DU’s!
For members under 4-6 months, and/or for those who struggle with the high volume wall balls, scale the reps down to 30, 25, 20, 15, 10.

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