-Warm Up-


2 rounds


10 walking Samson lunges

5 single arm Russian swings

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)


-Strength-


Back Squat


5 @ 65%

5 @ 75 %

3 @ 80 %

3 @ 85 %

1 @ 90+

1 @ 90+

1 @ 90+


-WOD-


LCCF Baseline WOD 1


-***RETEST***-


AmRaP 7


4 Burpee plate hops

+

2 American Kettle Bell Swings


*each round you will add 2 Kettle Bell swings


4+2, 4+4, 4+6,4+8, 4+10... and so on