Group Warm-up
3 Rounds NFT of:
16 db or kb thrusters (light) (or Wallball)
12 Ring Rows
200m Jog
Strength
DEAD STOP FRONT SQUAT (1 EVERY 30 SECONDS FOR 6′)
from the Rack: Every 30 seconds, for 6 minutes (12 total reps):
Dead-Stop Front Squat x 1 rep @ 70% 1RM
Daily WoD
7RFT: AAB / FRONT SQUAT / BOX JUMPS
10/8cal AAB
5 Front Squat (from floor) 135/95lb a) 115/80 b) 95/65
10 T2B a/b) High Knees
Mobility
2′ Each Leg, Screaming Pigeons