Warmup:

3 x 200m row with 0:30 rest

3 x 5 wall facing squats

20 banded shoulder pass throughs with thin band

3-way hip stretch x 3 each side (Samson lunge, hamstring extension, elbow to ground)

WOD 1: Strength Work Back Squat

5 x 3 back squats starting at 85% 1RM

WOD 2: "Highway to the Danger Zone"

400m run

15 thrusters 95/65lbs

400m run

15 OHS 95/65lbs

400m run

15 front squats 95/65lbs

400m run

15 back squats 95/65lbs

11-minute time cap.  Pick a weight that allows you to go unbroken!

 

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