Warm-up/Mobility

 

Pre-Squat Hip Mobility

Rack Position Mobility

 

WOD A)

 

Front Squat EMOM EVERY 2 MINS

  • 5 @ 75-80%
  • 4 @ 80-85%
  • 3 @ 85-90%
  • 2 @ 90-95%
  • 1 @ 95-98%

 

WOD B)

 

12 Minute Ladder:

 

1 Thruster (135/105), 1Bar Muscle Up, 1 Broad Jump

2 Thrusters (135/105), 2 Bar Muscle Ups, 2 Broad Jumps

3 Thrusters (135/105), 3 Bar Muscle Ups, 3 Broad Jumps

Etc.

*Mod for Bar MU’s:

C2B Pull Ups – Start with 2 reps and add a rep each round (2,3,4,5…)

Pull Ups/Ring Rows – Start with 3 reps and add a rep each round (3,4,5,6…)

**Broad Jumps – attempt an almost maximal broad jump and mark start (Toes) and finish (Heels) position, this will be your distance for the workout. 1 Burpee penalty for every jump that falls short – BE HONEST!

***Score = Round COMPLETED plus extra reps.

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