DATE – Friday

 

Warm-up/Mobility) (10 mins)

10 secs high knees jog on the spot, 10 secs butt kicks, 10 secs jumping jacks x 3 of each

2 Rounds:

10 Banded Side Steps each direction, 10 forwards, 10 backwards, 10 squats

10 alt. Reverse Samson lunges

 

WOD A) (20 mins) Front Squat:

2×5 @ 70,75%

2×4 @ 80,85%

1×3 @ 90%

1×5 @ 75%

 

WOD B)

1) 3 Rounds for time (7 min Cap):

12 Overhead reverse lunges 95/65lb (6 each leg alternating – weight should be easily controlled and unbroken. Sub front rack lunges if you don’t have the mobility and/or stability)

12/9 Ring Dips (guys/girls)

12 Toes to Bar

 

-Rest 3 mins-

 

2) 3 Rounds for time (7 min cap):

10 Front Rack reverse lunges 115/75lb

10 Hand Release Pushups

10 Knees to Elbow

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