OVERVIEW

Today’s WOD begins with a heavy front squat effort. With 10 sets in total, we’ll be looking to build throughout, ultimately finding a heavy single for the day. Even though our goal is to find a heavy single, we still want to challenge ourselves on the sets of 5 and 3. This means we need to be sufficiently warmed up before beginning our working sets.

WARM-UP

Mobility

• Hip opener x 60s each side

• PNF External Shoulder Rotation x 60s each side

• Banded Pigeon x 60s each side

• T-Spine Extension on Foam Roll x 60s

Activation

• Banded Squats w/ Plate

• Split Squats

• 10 Hollow rocks

STRENGTH/SKILL

Front Squat

• 5-5-3-3-3-1-1-1-1-1

WOD

For Time:

1 mile run, 2k row, or 3 mile bike

COOL DOWN

Couch stretch

Hamstring mash