WARM UP – MOBILITY
Big plate warm-up:
Grab a 10-15lb bumper and run through 2 rounds:
20 alternating toe taps
20 plate hops (feet together: forward – backwards hops)
20 plate hops (on and off to the side)
5/direction Plate shoulder halos
10 Plate overhead tricep presses
10 Plate overhead alt. lunges
10 Plate ground to overhead
10 Plate Squats
– 3-4 min stretch between rounds (Hip & Overhead openers)
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Review / Warm-up: Front squat + Shoulder to overhead (PP & PJ) + Power clean with an empty barbell
WOD A
DOWNERS AND UPPERS
Complete for time:
10, 9, 8… 3, 2, 1 reps of:
Front squat (155/105)
Lateral burpee over the barbell
– Rest 3 min –
1, 2, 3… 8, 9, 10 reps of:
Shoulder to overhead (155/105)
Box jump over (24/20″)
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Barbell taken from the ground on both sections
Record finish time munis the 3 min rest.
Scale BB weight as needed so that most sets, if not all, can be completed unbroken or in two quick sets.
