Warm up: hip & shoulder mobility; 100 jumpropes, 30 du's /20 attemps; 2x 10 squat jacks, strt legged sit ups
Skill Focus: Zercher Squat
Build to working weight
Zercher squat 3 rm
WOD:
AMRAP in 5 – 4 – 3 – 2 – 1 (min work)
2 – 1:30 – 1:00 – :30 (rest)
5 hpc 155#/105#
10 sit ups
15 double unders
*begin each where you left off
**i.e. work for 5 min, rest for 2. . . begin work for 4 min at wherever
your last rep was
Post Zercher 3 rm and #rds for score
