Group Warm-up
200m jog, then:
3 Rounds:
10 Jumping Jacks
8 Burpees
6 Jumping Squats
Strength
15′ TO FIND A 3-2-1 BACK SQUATS
15 Minutes
Work up to a heavy triple, then a heavy double, then a heavy single for today (not max)
Score = Total Load
1 X 3 :
1 X 2 :
1 X 1 :
Daily WoD
10′ EMOM SQUATS / ROPE CLIMB
For Number of Rounds completed successfully:
10 Goblet Squats (1.5/1.0) a/b) Air Squats Comp) 3 back squats @ BW
1 rope climb a/b) 3 Rope Progressions
Mobility
Screaming Pigeons
Roll Lats