Group: 3 in 3
In Place Lunges
Russian Twists
Air Squats
Strength: 15’ to complete 3 x 3 Front Squat @ 80-90% of 1RM
WoD: 18’ AMRAP
12 Box Jumps (24”/20”) a/b) Step-ups
12 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
250m Row
Coach’s Notes: This is more about pacing and keeping moving. Get into a groove early. DEFINITELY check your body weight before and after on this WoD as you’re going to lose a ton of water today. Remember about 15.5 fl oz for each pound you lose!
MOB: Roll Posterior and Quads / Mash Achilles