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.
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
Banded Squats w/ Plate
10 Hollow rocks
1 mile run, 2k row, or 3 mile bike