Monday, February 28
WOD
Warm-up:
20 Jumping Jax
10 Up downs
10 Air squat
10 Leg swing
10 Curtsy lunge
5 Up down dog
20 Fire hydrant
20 Shoulder tap in plank
Dead bug :10 down and :10 up L/R and both legs
5 Front squat
5 Push press
5 Thruster
5 Burpee
4 Deep squat complex
WOD:
A) 6 minutes to warm up to 75-80% of 1RM Front Squat
then
EMOM x 5
1-2 Front squat @ 75-80%
B) 3 RFT of:
15 Thruster (Rx-95/65, Scaled I- 75/50, Scaled II- 60/40, Scaled III-45/25)
15 Burpee (Scale to 10)
*8 minute cap. This should be fast! Thrusters in 1-2 sets and burpees without stopping.
Mobility:
:30 Childs pose
:30 Puppy (L/R/M)
1:00 Frog
