Main – WOD
Prepare For Squats! (No Measure)
15 Minutes Working on Squat Mobility:
Walking Knees to Chest
Walking Butt Kicks
Frankenstein Walks
Duck Walks
1 Minute Goblet Squat Hold with KB
1 Minute Couch Stretch with each Leg
1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.
Front Squat
20 minutes to establish a 1-RM front squat
Metcon (Weight)
EMOM x 5 minutes:
3 front squats @ 75% 1RM
Boats and Toes (Time)
For Time:
50 T2B
Alternate Rx = 50 weighted GHDs (25/10) OR 75 weighted v-ups (45/25)
Time Cap – 7:00
