Group: 3 in 3
Squat
In-place lunge
Med ball kick ups
MOB: Deep dislocates / Shoulder / Wrist mobility
Strength: 10’ to find 3RM OH Squat (from floor)
WOD: 8’ AMRAP Upward Ladder of:
Front Squat (from rack) (115/80) a) 95/65 b) 75/45 c) <= 45
Weighted Lunge (L+R = 1) (115/80) a) 95/65 b) 75/45 c) <= 45
Round 1, do 1 rep of each. Round 2, do 2 reps of each, etc…
Score = Number of completed rounds + extra reps
MOB: Roll Quads/Glutes/Forearms