WARM UP – MOBILITY
Dynamic full body
Banded squat warmupWOD A
BACK SQUAT X 4
(17.5 mins)
Back squat @30X1 tempo
E3.5MOM x 5 sets:
6-6–4–4-4

-Approx. 65,70,75,80%+
-Goal is to build heavier than last week’s 5
BACK SQUATWOD B
CAPTAIN PUGWASH
27-21-15-9 reps for time:
Single arm DB thruster 50/35lb
SA DB lunge 50/35lb – held by side
Toes to bar

– Split DB reps as evenly as possible left to rightACCESSORY
1) 4-5 sets:
30 secs Side plank L
– rest 15 secs –
30 secs Side plank R
– rest 15 secs –
30 secs Front plank

2) Crossover recovery

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