Warm-up:
Row 500m
Zombies Down
Inch Worms Back
Spiderman Down
Bear Crawl Back
Banded Hip distraction
15 Slow squats
10 Push ups
15 Hollow Rocks
Strength:
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
WoD:
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
Mobility:
Mash Quads
Roll Posterior
Banded Shoulder
Lax to Glutes and Shoulders