Warm-up:
Run or row
15 leg swings
15 squats
Lax to hips
Spider-Man down
Inch worms back
10 push ups
Strength:
Every 2 minutes, for 10 minutes (5 sets)…
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of…
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
WoD:
For time…
9 Thrusters (175/115lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
Mobility:
Mash quads
Lax to shoulders
Roll posterior