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
