DATE – Wednesday



6-7 mins Dynamic lengths: high knees, toe touches, leg swings, lateral lunges, hip openers etc.


2 Rounds:

Strict Pullups x 6-10 reps

Single leg split squat @ 3011 tempo x 5 reps each leg


WOD A) EMOM x 8 mins:


3 Back Squats @ 30X1 tempo – start at 60% and work to 70% of 1RM absolute max. Today we want to work on torso position and catching a good “bounce” or stretch reflex out of the bottom. If you feel your butt coming up too high and your chest falling forward when driving up, take some weight of in order to keep perfect mechanics.


WOD B) 5 Rounds for time:


50/35/20 Double Unders (Adv/Int/Beg)

15 KB Swings 32/24kg

5 Front Squats 185/125lb


WOD C) (optional) easy cool-down row + couch stretch & shoulder stretch