DATE – Friday


Warm-up: 5-7 min Dynamic lengths


Mobility: Pre-squat hip opener sequence w/ foot on bench or box


WOD A) (20-25 mins – 5 alternating rounds)


A1) Front Squat: 5 x 3 @ (3,2,X,1)

Rest 60s

A2) Weighted Pull-up 5 x 3 (3,1,X,1)

Rest 60s


WOD B) 7 min AMRAP Wallballs

EMOM stop and perform 5 Deadlifts (225/155) before continuing with wallballs


(Start with wallballs, only 6 sets of deadlifts. Scale appropriately (and conservatively!) as there are 30 deadlifts in the WOD under high metabolic load.  Deadlifts should all be touch and go, control last rep to the ground.)