191008 - “Elements”

 

Warm up:
Cardio
Mobility
Barbell warm up
Thruster Breakdown
 

Skill/Strength:
EMOMx12
Min 1 - 2 Front squats
Min 2 - 4 Back Squats
**barbell weight @70%+ 1RM back squat
 

WOD: 12 minute AMRAP
Rx:
10 WB shots (20/14)
10 KB Swings (53/35)
10 Box Jumps (24”/20”)
Scaled:
10 WB shots (14/10)
10 KB swings (35/25)
10 Box Jumps (20”/12”)
Sport:
WB shots (30/20)
KB swings (70/53)
Box Jumps (30”/24”)
 

Mobility:
Circle up

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