WARM UP
1:00 inch worms
1:00 Samson lunge with rotation
then
3 rounds:
:30 banded front rack stretch (each side)
:30 bar hang
:30 bottom squat hold
then
2 rounds:
3-5 strict pull ups or ring rows
10 empty bar front squats
SKILL
Every :90 x 9 rounds:
3 front squats
*Same weight across all sets. Give athletes time to warm up to working weight.
WORKOUT OF THE DAY
Coach Wes Birthday WOD:
E2MOM 20:00 or until 39 burpee pullups:
12 toes to bar
17 air squats
AMRAP burpee pull ups
Lv2: burpee BMU
*Scale t2b to abmat situps. Break up sets early and often to prevent burning out too early.