WARM UP – MOBILITY

3 rounds: (4:30 total)

20s Row (Increase pace each round)

10s rest

20s Box step ups / jump up step down / box jumps

10s rest

20s Sampson lunges / Air squats / Empty barbell front squats

10s rest

Green band hip openers + front rack stretch

Review front squat and Enderton FS complex

WOD A

ENDERTON FRONT SQUAT COMPLEX

Complete 3 Front Squats:

1 with a 3s pause a the bottom +

1 with a double bounce out of the bottom +

1 regular front squat.

3-4 min warm-up time, then:

Every 2 min x 6 sets:

1 x Enderton front squat complex

– Start light-moderate and build to a heavy but not absolute max set.

WOD B

IN THE ZONE

Complete 4 sets, each for time: (20 mins)

Every 5 mins:

21/18 Cal Row

15 Wallballs (30/20 – 10/9ft)

12 Box jump overs (24/20)

9 Chest to bar pull-ups

– Rest the remainder of the 5 mins –

Score: slowest round time of the 4 sets

Scale as needed so that rounds are 3:30 – 4 min max

Sub C2B’s for regular pull-ups, jumping pull-up, or ring rows.

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