WARM UP – MOBILITY
3 rounds: (4:30 total)
20s Row (Increase pace each round)
10s rest
20s Box step ups / jump up step down / box jumps
10s rest
20s Sampson lunges / Air squats / Empty barbell front squats
10s rest
—
Green band hip openers + front rack stretch
Review front squat and Enderton FS complex
WOD A
ENDERTON FRONT SQUAT COMPLEX
Complete 3 Front Squats:
1 with a 3s pause a the bottom +
1 with a double bounce out of the bottom +
1 regular front squat.
3-4 min warm-up time, then:
Every 2 min x 6 sets:
1 x Enderton front squat complex
– Start light-moderate and build to a heavy but not absolute max set.
WOD B
IN THE ZONE
Complete 4 sets, each for time: (20 mins)
Every 5 mins:
21/18 Cal Row
15 Wallballs (30/20 – 10/9ft)
12 Box jump overs (24/20)
9 Chest to bar pull-ups
– Rest the remainder of the 5 mins –
—
Score: slowest round time of the 4 sets
Scale as needed so that rounds are 3:30 – 4 min max
Sub C2B’s for regular pull-ups, jumping pull-up, or ring rows.
