Group Warm Up: 2 Rounds
Hill Run
10 Squats
10 Alt Lunges
Front Rack Warm Up
· Wrist Stretch - Tricep Rolls - Lat Stretches – Etc.
WOD
Part A: 15 mins Build to heavy 3RM Front Squat
Part B: 3 mins on / 90 secs off x 5
1 Front Squat – 2 – 3 – 4 - etc
2 Bar Over Burpees – 4 – 6 – 8 – etc
RXD+ (60/45)
RXD (50/35)
SCALED+ (40/30)
SCALED (30/20)
Group Finisher: 30 on / 30 off x 6
· Mountain Climbers
Hot Hands (No Hip Twist)
Comments