Mobility-Hip/Ankle
Warmup- 1 Round
:30 R/L Pigeon Pose
10 Squat Therapy Squats
:30 R/L Lizard Pose
10 GHD Hip Ext
:30 R/L Saddle Pose
10 Empty Bar Squats
A) Back Squat 4×5@70%
*3 min rest and no belt if possible
*compare to 8/8/16 and add 5-10 #’s
B) WOD: 10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
Bar Over Burpees
Deadlifts (135/95)
Pull ups
*25 min cap
Time
PreClass Mobility
0-10 Warmup
10-30 Squats
30-35 Rest/Setup
35-End WOD