Warmup:

200M jog

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’ and back

:30 Jump Rope

10 Hollow Rocks

10 Squat2Stands

:30 Jump Rope

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

S/S/S:

Back Squat

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second session of Back Squats this cycle.  Just like with the Sumo Deadlifts, our work sets drop to 3, so go heavier per set this week than you did on the 5X5 week.

WOD:

3 Rounds:

400M Run

50 Double Unders

200M Run

100 Double Unders

Video courtesy of WOD Prep.

So, looking at different distance and rep ranges in running and dubs today.  The shorter the run distance, the higher the following set of dubs will be.  Try to relax your body as best as you can during the dubs so you stay smooth, rather than trying to sprint through them.

Scaling Options:

Run -> 250M Row per 200M run

Dubs -> 2X Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill