Warm Up:3 Sets for Quality:
10 Goblet Squats, slow eccentric
25' Walking Lunge
15 Hollow Rocks
Mobility: Banded lat stretch x :30 each side Wrist stretches Tricep smash on racked barbell Banded hip flexor stretch x :30 each side
Primer: squat jumps x 10 reps V-ups with a PVC x 10 reps Air chair swings x 6-8 reps double unders x 25 reps
Skill: 12:00 EMOM min 1: front squat x 3 reps 185/125 or min 2: 15 DUs + 5 TTB
WOD 8:00 AMRAP 2 x sled pull with arms only 2 plates/1 plate- do this in the front part of the gym by the rowers. Line up the 4 sleds by the bikes and have each person pull the sled one length of the rope and then turn it around and pull the sled back to the bikes. That counts as the 2 lengths 3 x burpee wall climb- do a burpee next to the wall and then climb up the wall to comfort level 7 x box jump overs 24/20"