200M jog

10 Spider-Man lunge w/twist

10 Squat2Stand

10 light KB deadlifts

10 Thoracic High Fives

5 KB Russian swings

Kneeling lat stretch 30 sec per side

5 American KB Swings

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD


2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Second hack at our 2-sec paused Back Squats this cycle. Again, the point of these is to hold tension during the pause.  This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat.  Better core engagement and keeping everything tight will help prevent an injury when going heavy. The sets drop to 3 this week, so aim to go heavier per set than the 5X5 week.



200M Run

8 Kettlebell Swings (70/53)


Goal ~ 6+ rounds

This WOD looks easy on paper, but your goal in these 10 minutes is non-stop movement.  Try NOT to take a break from the run to the KB swings, and no rest from KB swings to run. Make it past 6 rounds!!!

Scaling Options:

Run -> 250M row

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Couch Stretch – 2 Min per leg


Lat foam roll out – 1 Min per side

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