Warm-up: 5-7 min Dynamic lengths
Mobility: Pre-squat hip opener sequence w/ foot on bench or box
WOD A) (20-25 mins – 5 alternating rounds)
A1) Front Squat: 5 x 3 @ (3,2,X,1) 120 lbs
Rest 60s
A2) Weighted Pull-up 5 x 3 (3,1,X,1) green & blue band
Rest 60s
WOD B) 7 min AMRAP Wallballs
EMOM stop and perform 5 Deadlifts (225/155) before continuing with wallballs 80 RX
(Start with wallballs, only 6 sets of deadlifts. Scale appropriately
(and conservatively!) as there are 30 deadlifts in the WOD under high
metabolic load. Deadlifts should all be touch and go, control last rep
to the ground.)
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