WARM UP – MOBILITY
Blue band glute activations (steps, bridges, squats, deadbugs etc.)
Blue band dislocates & diagonal pull-aparts
Scorpion & Iron cross stretch
WOD A
BACK SQUAT
Every 3 minutes x 6 sets: Back Squat
Sets 1-2 = 3 reps @ 80-85%
Sets 3-4 = 2 reps @ 85-90%
Sets 5-6 = 1 rep @ 92-95%
WOD B
100 OHS + BURPEE EMOM
Complete for time:
100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell
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The workout will start with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps.
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15 min time cap (add uncompleted OHS to 15:00)
Last completed Dec 2nd, 2015
ACCESSORY
3 sets: rest as needed
6-8/leg x Bulgarian split squat (double KB in front rack position or single KB in goblet squat position)
8-12 x Ab-wheel rollouts
2-3 x Crossover Symmetry movements (Recovery or Iron Scap)
