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
