Warm-up

 

2 Rounds:

Duck walk – 1 gasser

Sprint – 2 Gassers

 

Mobility

 

Hip Mobility

 

WOD A)

 

Pause Front Squat – EMOM 6 mins x 3 reps

 

*Hold for a 3 second count at the bottom of the squat for reps one and two

 

 

WOD B)

 

3 Rounds for time:

 

30 KB Swings 24/16kg

30 Wall Balls 20/14lb

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