WARM UP
8-10 mins dynamic with hip openers & calf streches
MOBILITY
Partner overhead-thoracic mob w/dowel 2 x 30s each
WOD A
Close Stance Back Squat x 10
E2.5MOM x 4 sets
Approx. 45-55% of 1RM
Feet 4-6″ apart, elevate heels as needed
Approx. 45-55% of 1RM
Feet 4-6″ apart, elevate heels as needed
WOD B
Open WOD 11.5
20 min AMRAP
5 Power cleans 145/100lb
10 Toes to bar
15 Wallballs 20lb 10′ / 14lb 9′
5 Power cleans 145/100lb
10 Toes to bar
15 Wallballs 20lb 10′ / 14lb 9′
COOL-DOWN
Easy 1km run or row + couch stretch