In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM

Fitness: Squat – perfecting form with 4 sets of 4 at 7 RPE

Part 2 – Conditioning: “Brexit”

Performance: AMRAP 12 minutes of –

  • 200m Run
  • 4 Front Sq (155/125lb)
  • 2 MUs (or 4 C2B, or 5 Pull-ups)

Fitness: AMRAP 12 minutes of –

  • 200m Run
  • 4 Front Sq
  • 5 Pull-up progressions or 7 Ring rows
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