WARM UP – MOBILITY
** Grab a red band, setup a barbell in a rack **
5 mins Pre-squat hip openers
Core activation, banded glute warmups, band dislocates / OHS prep

Hanging shoulder openers, scap pull-ups, beat swings

BB OHS and front squats
5 mins to warmup front squats

WOD A
FRONT SQUAT X 5
Every 2 min x 8 sets: 5 front squats @ 65-70% across

  • same or similar weight for each working set, aim ~5% heavier than 8×5 on Oct 29th.

WOD B
8 MIN AMRAP: OVERHEAD SQUAT + TOES TO BAR
In 8 min complete AMRAP:
3-6-9-12-15… reps of:
Overhead Squat (115/80)

Toes to Bar

Score your last complete round + extra reps (eg 15+11)
Scale OHS weight so that you can remain unbroken through most sets
If you don’t have a strong OHS position, then scale to front squats

ACCESSORY
2-3 Sets, easy pace:
8-10/side Trap 3 raise
12-15/side Thera band external rotations*
12-15/side Thera band internal rotations*
(*attach a thin blue or green band to a post at elbow height, keep elbow bent at 90 degrees)

  • Roll upper back/lats, thoracic openers, etc. between sets.

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