Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
10 Seconds Butt Kicks (75% effort)
10 Seconds High Knees (75% effort)
10 Seconds Butt Kicks (100% effort)
10 Air Squats
Skills / Strength
Skills / Strength Rest Day
WOD
35:00 AMRAP (As Many Reps/Rounds As Possible in 35 minutes)
400 meter Run
4 Front Squats (Men: 135lb / Women: 95lb / Beginner: 35lb)
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders
8 Back Squats (Men: 135lb / Women: 95lb / Beginner: 35lb)
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Set the clock for 35 minutes and get as many reps in as you can. This is a longer WOD, so your goal is to just keep moving the whole time and minimize the time you spend resting. Post your total completed rounds and then the last rep you completed to comments.
Cool-down
3 Sets (1:00 Rest)
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