Warm Up:
Shoulder Stretches
Push Ups
Band Pulls
Thrusters
Core Lift: front squats 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
(Find 1 RM in 3 Attempts)
WOD: AMRAP in 15 min.
10 Lunges each leg
Run to 41 & back
10 Squat Jumps
RidgeWOD:
Back Squat: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
***REST 5 - 8 Minutes***
WOD for time: Freddy's Revenge (Almost)
5 Rounds of...
5x 135# Shoulder (behind the head) to Overhead
10x Burpees
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