Legs to Die For

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dynamic Warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squatsw
push ups (2nd round hand release)

Skill
Clean shrugs.
Use straps if needed

5-5-5 at 105-115% of Max clean

 

WOD

Then  max effort.  Score calories and splits for the 12 reps of back squats
Row 1 min
12 back squats at 225,155
Rest as needed
5 rounds.

 

MAD MOBI

Pigeon
Press ups
Corner stretch
Knee on the wall

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