WARM UP – MOBILITY
Dynamic running + lower body / core warm-ups
Green band hip / squat openers + front rack stretch
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Review / Warm-up front squats
WOD A
FRONT SQUAT X 10
Every 3:30 x 3 sets: 10 Front squats @~50-60% of 1RM
Focus on positioning and ideal mechanics on each rep over hitting the heaviest weight possible and losing form.
WOD B
LAUGHING GAS
Complete 4 rounds for time:
10 Hang power cleans (95/65)
20 Wallballs (20/14 – 10/9ft)
30 Ab-mat sit-ups
400m run
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Power clean weight should be light, unbroken or 2 quick sets max.
ACCESSORY
Complete 3 rounds for quality: (note the extra min rest at the end of each round)
20s Hollow hold
10s rest
20s Russian twist (heavyish)
10s rest
20s Elbow plank hold
10s rest
20s Hand plank w/ Alt. knee to elbow
1:10s rest
