In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working %s off your last heaviest set of 3 (established on 1/21) – warm up then perform 3 reps @ 80%, 3 reps at 85%, 3 reps at 90%
Fitness: Squat – Perform 3 reps each set, work up to a 6/10 RPE . After every squat set perform 20-30s of ramp bridge or superman – rest 60-90s between sets

Part 2 – Conditioning: “Level 1 Fun”

Performance: 3 rounds for time of –

  • 15 Thrusters (95/65lb)
  • 12 Burpees

Fitness: 10 min AMRAP of –

  • 12 Thrusters
  • 9 Burpees

 

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