WODScreen

WARM UP

AMRAP 6
10 WB Bear Hug Lunges
10 WB Bear Hug Squats
10 WB Ground to Overhead

– into –

10/10 Adductor Rockbacks
10/10 Unilateral Foot Elevated Glute Bridge

Skill – Warm Up

7 Clean Scoops
7 Tall Power Clean
7 Hang Power Clean
3 Front Squats

—

Take 10 minutes to work up to a heavy for the day:

3 Hang Power Clean + 1 Front Squat

GOAL: Lower Body Endurance
Workout – Warm Up

6/6 Lateral Box Step Ups
6/6 Forward Step Downs
6 Alternating Step Ups
2 x 5 Wall Balls

RX

FOR TIME
40-30-20-10
WB Box Step Ups (9kg / 6kg)
Wall Balls

(TC: 13min)

Intermediate / RX Masters

FOR TIME
40-30-20-10
WB Box Step Ups (6kg / 4kg)
Wall Balls

(TC: 13min)

3 x 8/8 Bird Dog Band Row