Pre WOD:
Paused Front Squats:
4 sets*3 reps, 75 %+ of 1 RM Front Squat
3:00 min rest in between sets
3 sec pause in bottom of squat
WOD:
A1, Alt Front Rack Reverse Lunges
3 sets x 20 steps
A2, Single Arm DB Rows
3 sets x 10 reps on each arm
B, Amrap 12 min:
15 meter Handstand Walk (2 x 7.5 m)
30 meter SA DB Front Rack Walking Lunges (4 x 7.5 m) 1*22.5/15 kg
20 AbMat Sit-ups
Post WOD:
3-5 Rounds for quality:
A1, Single Leg Kettlebell Leg Extensions
10/10 reps, 3RIR
A2, GHD (weighted) Back Extensions
15 reps, 3RIR
