WARM UP – MOBILITY
*Set up a barbell in a rack, and grab a green band*
—
Pre-squat hip and thoracic openers
Core & glute warm-up
Green band front rack stretch, wrist stretch
—
Tech/warm-up front squats
WOD A
FRONT SQUAT
FRONT SQUAT X 5
E2MOM x 8 sets:
5 Front squats @ 60-65% of 1RM across
– The goal is to keep the same weight across all sets, not building to a heavy or max set of 5. If you need to build in the first set or 2 as you warmup that’s ok, but not past set 2.
WOD B
WITCH BETTER HAVE MY MONEY
5 Rounds for time (12 min cap)
5 Power cleans 185/125lb
15 Wallballs 20/14lb
—
– PC weight: challenge yourself but you should be comfortable with some T&G reps or quick singles.
