WOD 020817

Would you like to see into the future? Why?

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Mobility
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Paused Front Squat

1) Pause Front Squat: 1 Rep Every 1:30 X 7 Sets
Warm-up as needed. Start around 70% of you

Front Squat

2) Front Squat: 5 Reps Every 2:00 X 3 Sets
This should be done as a continuation of your Pause Squats starting at 10:30 on the clock.

Metcon (Time)

3) 15-12-9 – For Time:
Hang Squat Cleans
Burpee Box Jump Overs

Rx+: 115/75 @ 30/24
Rx: 95/65@ 24/20
Scale: 75/55

Cash Out

100 walking lunges

Out of Town WOD

8 ROUNDS FOR TIME: HANDSTAND 30 SECONDS 10 SQUATS

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