| WU WOD
In Open Gym – Jami Squat Drill:
- 5 Air Squats Feet Forward
- 5 Narrow Air Squats Feet Forward And Together
- 5 Sumo Squats Feet Forward
- 5 Air Squats Feet Pointing In
- 5 Narrow Stance Toes Pointing In
- 5 Sumo Squats Toes Turned In
- 5 Air Squat Toes Turned Out
- 5 Narrow Squats Toes Turned Out
- 5 Sumo Squats Toes Turned Out
See link
WOD 1
In 10 mins build to 80% of:
- 1RM Front Squat (heavy unbroken 3)
E4MO4M for 20 mins:
*can increase weight through sets of 3 rep max if you like
Additional Work:
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WOD 2
For time complete:
- 42 Ab Mat Sit Ups
- 21 Squat Clean Thruster @ 50/35kg
- 30 Ab Mat Sit Ups
- 15 Squat Clean Thruster @ 50/35kg
- 18 Ab Mat Sit Ups
- 9 Squat Clean Thruster @ 50/35kg
*pick a weight that you can go unbroken on squat clean thrusters
*this wants to be gassy
*10 min cap
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