General Warm Up:
100m Run, 10 Squats, 100m Run, 10 PVC Pipe Good AMs, 100m Run, 10 Dead Bugs, 100m Run, 10 PVC Pipe Front Squats
Spidermans with a twist – 5 each side, Tricep Stretch with band – 1 minute each side, 10 – Cat/Cow Pose
4 sets of 24 Russian Twists, 20 second side plank each side, 24 Plank Shoulder Taps. Rest 90 seconds
Front Squat Form then coach led 10 Front Squats with BB.
Build to WOD weight in 2 sets of 3.
For time: 200m Run, 21 Front Squats, 200m Run, 15 Front Squats, 200m Run 9 Front Squats
Rx 135/95 L2 105/75 L1 95/65
Run => 250/225m row
Weight for WOD should should feel moderately heavy. Squats should be broken in manageable sets, try for unbroken on last round.
200m Walk, Roll Quads and Lower Back