Monday 23.3.20 WOD

A. Heavy Front Squat + Back Squat (same bar, same weight)

3 Sets:

Front Squat 1.1; rest :10 between

rest :30

Back Squat 2-3 Reps

rest 2 Mins

6 RFT

30 Double Unders

“5 DB Step Overs 50/35 20″”/16″””

10 Wall Ball Shots  20/14

MFIT

4 rounds:

Back rack rev lunges x4-6e

Rest :30-1 min

Weighted wall sit hold 1 min

Rest 1-2 mins

Conditioning:

EMOM 6

16 SA DB Thruster (8e)

12/10 cal row

Rest 2 mins

EMOM 6

SA OH walking lunge 50 ft

48 DU/SU

Mobility:

10 90/90s e side

Couch stretch 1 min e side