WARM UP – MOBILITY
10-12 mins dynamic & banded squat warmup
WOD A
BACK SQUAT
BACK SQUAT X 4
BACK SQUAT X 3
7 mins warmup, then:
E2MOM x 8 sets: 3 Back Squats @ 70-75% across
—
– Weight should be slightly heavier (~5% more) than your 8 x 4 two weeks ago
– You should keep the same or similar weight across, do NOT try to build to maximal weights
WOD B
POWERPUFF GIRLS
For time (10 min cap)
5-4-3-2-1 Power cleans 185/125lb
25-20-15-10-5 Wallballs 30lb – 10′ / 20lb – 9′
—
– Weights should be medium-heavy today. They should challenge you but you should be able to keep moving, especially with the descending rep scheme
ACCESSORY
1) 3 super sets:
8-12 GH raises
10-15 Banded glute-med raises laying on side, per side
– rest 60-90 secs
