Dynamic Warm-Up – Mobility
Prepare to for..
Build up to a 5 rep Front Squat in 10 minutes, starting at 65% of 1rm.
immediately followed by a…
6 Minute Amrap of:
15 Pull ups/ Progression
70 Double Unders/ 140 Single
Rest 4 minutes
10 Minute Amrap of:
10 Deadlifts 185,135, 155/105, 135/75
10 Burpee box jump overs 24/20, 20/16, 16/12
10 Hollow Rocks
*Scale reps and weight of movement as needed for smooth mechanical progression on A. Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.