Warm-up
Self paced.
Focus on shoulder flexibility and quads.
sWOD
Front Squat
Novice
3-3-3-3-3
Advanced
7-7-7-7
NOTE: Novice needs to focus on keeping their elbows up as much as possible at the bottom.
Advanced, try and make the 7 reps as continuous as possible. These don't need to be fast but try not to have any pauses.
WOD
15 Min AMRAP of:
10- Box jumps
15- thrusters at 65/45#
10- pull-ups
NOTE: Even though the thrusters are light, scale as needed. If you cant do box jumps do thrusters.
Self paced.
Focus on shoulder flexibility and quads.
sWOD
Front Squat
Novice
3-3-3-3-3
Advanced
7-7-7-7
NOTE: Novice needs to focus on keeping their elbows up as much as possible at the bottom.
Advanced, try and make the 7 reps as continuous as possible. These don't need to be fast but try not to have any pauses.
WOD
15 Min AMRAP of:
10- Box jumps
15- thrusters at 65/45#
10- pull-ups
NOTE: Even though the thrusters are light, scale as needed. If you cant do box jumps do thrusters.
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