Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Melissa- 300 lb. Deadlift PR
Core Work: Front Squat 80%
5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)
WOD: Complete 4 Rounds
Box Jumps x 10
Run to 41 & Back
KB MMA Rows HEAVY x 5 each arm
OH Lunges x 10 each leg
RidgeWOD:
Strength: Front Squat - work up to 5 sets of 2x @ 95%
WOD: Not For Time
10,9,8...3,2,1x of 30in. Box Jump
5x from ground Sprint Starts
10,9,8...3,2,1x of 135# Strict Press
5x High Hurdle Bounds
10,9,8...3,2,1x of GHD Sit Ups
