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.)
