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
