Warmup:

5 Inchworm push ups

5 Cobra to Down Dog

10 Squat2Stand

:30 Kneeling wrist stretch

5 Med Ball Squats

5 Med Ball Thrusters

5 Burpees

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting Front Squats this cycle.  Just like in the Clean Deadlifts yesterday, your goal should be to go heavier each set compared to the sets you did in the 3X5 week.

WOD:

30-20-10-20-30*:

Wall Balls (20/14)

*15 Burpees between each round

Video courtesy of WOD Prep.

How well you get through the burpees will determine how much gas is in the tank for the Wall Ball., Be proficient getting through the burpees so you are not too blown up when going into the next set of Wall Balls.

Scaling Options:

MB weight -> 14/10 -> as needed

Burpees -> Up/Downs

Cool Down:

Banded Quad Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per leg