Wednesday- September 5th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*3 stretches from the MobilityWOD Front Rack/Receiving poster *Burgener Clean Warm-up

A. “Front Row”

Front Squat – Heavy Single

High Hang Squat Clean – Heavy Single

Squat Clean – Heavy Single

Box Jump- Build to Max

Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness

B. Accessory Work

3 Rounds:

Death march x 12 steps

KB Row x 8 Each arm

Plank x :45

C. Group Mobility/Stretching/Socializing

Posterior/Hips/Shoulders

*Com

*Compare scores to April 18th