-Warm Up-
2 rounds
10 walking Samson lunges
5 single arm Russian swings
20 sec bent knee hollow body hold
8 goblet squats
5 eccentric ankle dorsiflexion
:20 single arm OH hold(each side)
-Strength-
Back Squat
5 @ 65%
5 @ 75 %
3 @ 80 %
3 @ 85 %
1 @ 90+
1 @ 90+
1 @ 90+
-WOD-
LCCF Baseline WOD 1
-***RETEST***-
AmRaP 7
4 Burpee plate hops
+
2 American Kettle Bell Swings
*each round you will add 2 Kettle Bell swings
4+2, 4+4, 4+6,4+8, 4+10… and so on
