DATE – Tuesday



Agility ladder and parallette hurdle variations



Roll quads, and upper back with thoracic opener

Squat prep hip stretch


WOD A)  (15 mins)

Front Squat – 4 sets of 3 reps @ tempo (3,2,X,1)

(50,55,60,65% of 1 RM)


Keep the bar speed up today!

Weight used for these front squats should be significantly lighter that your regular 3rm, get comfortable sitting in the hole for 2s and work on speed out of the bottom position leading with the elbows.



30/25/20/15/10 – Wallballs (20/14)

15/12/9/6/3 – Strict pull-ups (supinated grip)