191125- “Toss Up”

 


Warm up:
Cardio
Mobility
Barbell Warm up


Skill/Strength:
Front Squats 5-5-MAX @65,75,85%
**Take percentages off of 90% of your 1RM**


WOD: 3 rounds for time/10 minute time cap
Rx:
16 Wall Balls (20/14)
8 Burpees to plate
Scaled:
Air Squats
8 Burpees
Sport:
20 Wall Balls (20/14)
10 Burpees to plate


Mobility:
Couch
Wall glute
 

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