DATE – Thursday
Warm-up) 2 Rounds:
50’ high knees
50’ heels to butt
50’ Duck Walk w/light slamball or KB in front rack
Mobility)
Wrist extension stretch
Front Rack Stretch
Hip extension w/band
WOD A) EMOM x 10 mins:
2 x 1 & ¼ Front Squats – moderate/heavy weight, focus on speed out of the bottom (start at 60-65% of 1RM)
WOD B) “Partner Fun Day!”
w/partner complete 3 rounds of the following for time. Beak up sets however you like:
20 ‘High Five’ Burpees (10 each)
30 Front Squats 115/75lb (15 each)
40 KB Swings 32/24kg (20 each)
500m Row (250m each)
WOD C) 2-3 sets alternating with partner to allow for rest:
Weighted Plank x 45-60secs –heavy as possible
Hollow Rock x 30-45 secs
