WARM UP – MOBILITY
8-10 mins glute/lower body warmups & lunge drills for WOD B
WOD A
FRONT SQUAT
6 X 1 1/4 FRONT SQUATS + 6 X 1 1/4 BACK SQUATS
-Rack bar after FS, take 5-10 secs then re-rack for BS
E3MOM x 4 sets (12 mins)
6 x 1 1/4 Front Squats + 6 x 1 1/4 Back Squats
—
-Start @ approx. 50-55% of 1RM front squat and build as needed
WOD B
4 sets:
5 Side lunges /side
10 Alt. jumping lunges
-rest 60 secs-
—
-Barbell in back rack position, add weight if/as needed
WOD C
OOMPA LOOMPA
For time:
500m Ski
50 Wallballs 20/14lb
-Stagger second heat by 3 mins
ACCESSORY
3 Giant sets:
15-20 Banded Sit-ups
40-60 secs side plank /side
40-60 secs weighted front plank
-rest 90 secs-
