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
