In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not significantly. This should be where you can practice perfect form.) Spoiler alert: Save your heavy lifting for when we retest the 1RM Squat soon. Use today to practice perfect form.

Fitness: Front Squat – light volume – 3 reps every ~90 seconds at 6 RPE for 12 minutes

Part 2 – Conditioning: “Eminem”

Performance: AMRAP 9 min of –

  • 6 Wall ball (20/14lb)
  • 8 Russian KB Swing (32/24k)
  • 12 Manmakers with DBs

**Man Maker: Push up, Row Right,Row Left

Fitness: AMRAP 9 min of –

  • 6 Wall Ball
  • 8 Russian Swing
  • 12 DB Man Maker
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