DATE – Thursday

 

Warm-up:  3 rounds

5 squat clean wallballs (20/14)

10 Beat swings

10 Sampson lunges

 

Mobility:

Banded hip mobility (Lunge and hip extension)

Front rack stretch

 

WOD A) Front Squat: based off 1RM (15min)

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

 

 

WOD B)

3 rounds for time:

Run 400m

20 Wallballs

20 KB Swings (32/24kg) – should be unbroken sets

20 Box Jumps (24/20”)

 

Rest 2 min between rounds – subtract the 4 min rest from total working time

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