Mobility-Hip and Ankle Prep
Warmup-AMRAP 5
5 Burpees + 100m run + 5 Air Squats
A) Back Squats
3×5@75+%
2×3@85+%
1×1+@95+%
*compare to 6/14
B) WOD: For Time
25 Strict Pull ups
50 Push ups
75 Air Squat Jumps
100 Russian KB Swings (53/35)
*rest 3 mins
Run 1 mile
*The Goal for this WOD is to scale weight or exercise to where you can complete each movement in as few sets as possible. I’m looking for big sets here and still be able to run around your PR mile time after the WOD.
Time
0-5 Mobility
5-10 Warmup
10-35 Squats
35-40 Rest
40-End WOD