Warm-up/Mobility
Glute Roll w/ball (2 mins per side)
Quad/IT Band Roll
Hip Capsule External Rotation
WOD A)
Front Squat – On the minute, every 2 mins. %based of 1RM Nov 19/12
5 Reps @ 70%
5 Reps @ 75-80%
4 Reps @ 80-85%
3 Reps @ 85-90%
2 Reps @ 90-95%
WOD B)
5 Rounds for time:
18 KB Walking Lunges 24/16kg (Hold one KB in rack position)
12 Ball Slams 40/30
50/40/30 Double Unders (100 Singles)
