WARM UP:
500 M. Row
25 Thrusters (45/35/15)
10 Good Mornings
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: : 30 Sec. Flutter Kicks (Arms in Hollow Position)
LIFT:
Front Squat
7 @ 65%
5 @ 70%
3 @ 80%
*2 Rounds (7,5,3 then 7,5,3 again)
WOD:
“SQUATS ON SQUATS”
EMOM 9
MIN. 1: 15 Thrusters (75/55) (65/45) (55/35) (45/25)
MIN. 2: 15 T2B
MIN. 3: 15 Wall Ball (20/14) (16/10) (14/6)
*Total Possible Score is 135 reps. If you can’t make the minute lower your reps to do so. Post your total reps at the end of the workout.
POST WOD:
Roll & Stretch
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