WARM UP – MOBILITY

Dynamic joint warm-up & stretch out / squat prep

Review box squat technique and 5-7 min to warm-up for WOD A start

WOD A

BOX BACK SQUAT X 6

Every 3 min x 6 sets:

6 Box back squats @3,1,X,1

– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.

– Start at a 65-70% of your 1RM BS and build only if you are maintaining controlled tempo and good bar speed on the way up.

(Goal would be to start and finish heavier that your 5 x 8 last week)

WOD B

H. E. DOUBLE KETTLEBELLS

Complete AMRAP in 10 mins:

Ladder: 2-4-6-8-10… etc of:

Double KB Sumo deadlift

Double KB front rack lunge (step forwards or backwards)

KB facing burpee (2 foot jump for “Rx”)

Rx: 2 x 24/16

Score is last completed round # + extra reps

Optional Conditioning

30S SPRINT / 90S REST X 8

Sprint Row for 30s, Rest 90s x 8 sets

– Score is total number of meters rowed across all 8 sets

– use paper scraps to record (M) for each round

– Set up rowers for (30s on / 30s rest) and partner up

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