In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:   Squat – 4×5 with increasing weight  60, 65, 70, 75%, working off 3 RM already established (20 min)

Fitness: Squat or squat therapy 5×5 at a moderate weight RPE 5

Part 2 – Conditioning: “Duster”

Performance: 4RFT of-

  • 250m row
  • 20 Burpees
  • 10 S2OH (135/95#)

Fitness: 12 min AMRAP of:

  • 20 Air squats
  • 10 Burpees
  • 5 S2OH weighted (dumbbell, KB or barbell)

 

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