Warm Up: 400 m run; 2 x 20 du's (10 attempts), 10 squats, 10 lunges, 10 leg swings (front/back & side)
Mobility: child birth position on the wall, ankle mob
Skill Focus: Back Squat
Warm up and build to a heavy set of. . .
Back Squat 3-3-3-3-3-3 (increasing weight each set)
WOD:
100 double unders, Run 200 meters
(300 singles)
50 double unders, Run 400 meters
(150 singles)
25 double unders, Run 800 meters
(75 singles)
Score: heaviest back squat weight and time on WOD
Mobility: child birth position on the wall, ankle mob
Skill Focus: Back Squat
Warm up and build to a heavy set of. . .
Back Squat 3-3-3-3-3-3 (increasing weight each set)
WOD:
100 double unders, Run 200 meters
(300 singles)
50 double unders, Run 400 meters
(150 singles)
25 double unders, Run 800 meters
(75 singles)
Score: heaviest back squat weight and time on WOD
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