WOD
Mobility
LXB Smash: Hip/Glutes, Adductor
Pigeon Stretch
90/90 Stretch
Spiderman w/ Twist
Primer
2 Sets
3e/leg 3-Way Lunges (Fwd/Lat/Rev)
20sec Skater Squat Hold
20sec Side Plank w/ Leg Raise
… then, before BS perform:
3 Hip Airplanes e/side
3 Paused Back Squats (3sec)
Strength
Back Squat: Build to a 1RM.
Use spotters and do not push the weight if you’re not feeling it today – no need to get hurt before the Murph.
Conditioning
AMRAP in 5 Minutes:
9 Burpee Over BB
6 Chest-to-Bar | 3 Bar MU
3 Clean and Jerk (135/85) | (185/155)
Rest 3 Minutes
AMRAP in 5 Minutes:
12 Push-Ups | HR Push-Up
9 Pull-Ups | C2B
6 BB Front Squats