Warm Up
2 Rounds
- 8 Goblet Squats (50 / 35)
- 8 Push Ups
- 8 Sit Ups
- 5 Pull Ups
- 5 Leg Swings (L/R)
Strength
Front Squat - 6 Minutes
Warm up to a HEAVY front squat. Try to front squat your heaviest squat clean from Monday.
-then-
10 Rounds - Every 60 seconds
- 3 Front Squats @ 75% of that HEAVY front squat
- 2 Spiderman Stretch
WOD*
*no time limit - just get the work done
5 Rounds
- 5 OH Press (75 / 35)
- 5 1-Arm DB Bent Over Row
- 3 Praying Mantis Stretch
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