WOD NOTES
Front squats will be heavy but keep a solid front rack and vertical torso for all sets.
Any deviation from this standard is too heavy.
Keep the rowing SPM lower today and smooth, the goal is to get off the rower with enough energy to complete the wall balls UB. Good luck today REBELS.
Fitness and Performance
Dynamic prep
Band front rack stretch x 45 sec
Band chest stretch x 45 sec
Boot straps x 6 reps
20 minutes
Build up to a heavy 3
Front Squat
For time
1000 m row
50 wall balls
Performance goal is UB
Sport
Dynamic prep
Partner chest opener x 45 seconds
Band bully stretch x 45 seconds each
Partner pancake stretch x 45 seconds
Snatch
60-70% for doubles
75-80% for singles x 3
Snatch pull doubles
2 sets @95%
2 sets @100%
HBBS triples
70% x 1 – 75% x 1 – 80% x2
Mobility work
Super Nova – rear delts, pecs, triceps
Partner pancake stretch
Jefferson curls
