WARM UP – MOBILITY
Dynamic laps & lower body
Hip, thoracic, & front rack openers
–
Banded glute steps & palloff press
–
Demo squat clean into FS, & box jump over
WOD A
VERY LEGGY
E3.5MOM x 4 sets (14 mins)
15/12 Cal row
10 Box jump overs 24/20″
10 Front squats
—
– Partner up and share a rower & box, staggering by 1 min
– Bars start on ground, first rep must be a squat clean
– 10 FS must be unbroken, score = heaviest weight used, build as needed
– Hit each set at a fast pace
WOD B
LEGGY & BURNY
6 Rounds for time:
6 Double DB snatches 2 x 50/35lb
9 DB front squats
12 DB step back lunges (farmers)
—
– Use the same set of DB’s for all movements
– One head of each DB touches the floor at the same time for DB snatches, touch between feet
ACCESSORY
3-4 Sets:
10-15 Palloff press /side @ 20X2 tempo
15-20 Leg raises
– rest 60-90 secs –
