WOD
Warmup:
2-3 Sets
4 Alternating Bottom Up Kettlebell Turkish Get Up
10 Quadruped Thoracic Rotations/side (SUPER SLOW and Controlled)
A) Front Squat
00X1; 2,2,2,2 (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!); rest 3:00 between sets.
B) For Time @ 90% Effort
10-9-8-7-6-5-4-3-2-1
Ring Push Up
Farmers Carry 30m after each set (70/53lbs)
Rest 5mins before C
C) For Time @ 90% Effort
10-9-8-7-6-5-4-3-2-1
Ring Rows (feet elevated onto a box)
DB Bench Press 60/45lbs0
rest 5mins before D
D) 10minw – Grinder Pace
2 Wall Walks
20m Walking Lunge
30 Russian Twists (15/side with 20/14lb ball)
10m Quadruped Crawl
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