Tuesday

 

Warmup/Mobility)

 

10 mins Running drills / dynamic lengths with upper body / banded glute activation

 

WOD A) Alt. E2MOM x 4 sets each (16 mins):

 

1) 3 Front squats + 6 back squats – no rest between (approx. 75-80% of 1RM FS)

2) 6 Weighted ring dips – go heavy but NOT to failure weight (un-weighted perform 6-8 reps)

 

WOD B) 15 min AMRAP re-test:

 

10 Hand release pushups

15 Wallballs 20/14lb

20 KB Swings 24/16kg

*Courtesy of CrossFit Invictus

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