In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Overhead Squat – work for 15 minutes to establish a heavy double
Fitness: Strict Press – work in sets of 2, increase weight each round to find a weight that feels like a 7/10 RPE, between sets perform 20 Russian Twists

Part 2 – Conditioning: “Side Mount”

Performance: AMRAP 12 min of –

  • 7 Front Squat (135/95lb)
  • 9 True Push-ups
  • 25 DUs

Fitness: AMRAP 12 min of –

  • 7 Goblet Squat
  • 9 Elevated Push-ups (or from floor if you can hold a moving plank position)
  • 50 Single Unders    
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