WARM UP
2 rounds:
30s Skipping / Doubleunders
10 Sampson lunge (rd 2 w/ KB)
10 Mountain climbers
30s Skipping / Doubleunders
10 KB Swings
10 Goblet squats
30s Skipping / Doubleunders
10 Sampson lunge (rd 2 w/ KB)
10 Mountain climbers
30s Skipping / Doubleunders
10 KB Swings
10 Goblet squats
MOBILITY
Post squat hold
Use KB’s on knee to close ankles down 30-45s/side
Use KB’s on knee to close ankles down 30-45s/side
WOD A
Every 2.5 min x 5 sets
Front Squat x 5
Start at ~60% of 1RM and build to a heavy 5 or new 5RM
WOD B
Row, DU, WB, KB Chipper
Complete for time:
50/40 Cal Row
100 Doubleunders
50 Wallballs (20/14lb)
50 Russian Kettlebell Swings (24/16kg)
50 Wallballs
100 Doubleunders
50/40 Cal Row
50/40 Cal Row
100 Doubleunders
50 Wallballs (20/14lb)
50 Russian Kettlebell Swings (24/16kg)
50 Wallballs
100 Doubleunders
50/40 Cal Row
20 min time cap
