WARM UP – MOBILITY

Dynamic running + lower body warm-ups

Green band: hip openers, front rack, and overhead stretches

Warm-up / Review w/ empty barbell: overhead squats + front squats

WOD A

PAUSE FRONT SQUAT X 3

3 sec pause in the bottom of every rep

In 17 mins build to a moderately heavy (not max) set of 3 pause front squats

Work on maintaining perfect mechanics and positioning vs. going to a max weight

Between sets, feel free to warm-up/practice some kipping pull-ups to prep for WOD B

WOD B

QUICK AND DIRTY

21-15-9 reps for time (10 min cap)

Overhead Squats 95/65lb

Pullups

— OR —

QUICK AND DIRTY – RX+

21-15-9 reps for time (10 min cap)

Overhead Squats 135/95lb

Chest To Bar Pullups

Optional Conditioning

TABATA BIKE

— OR —

TABATA SKI

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