WOD
Mobility
(10 Minutes)
LXB Smash: Hamstring, Hips, Pec/Delt, Trap
Box Ragdoll/Child’s Pose Stretch
Dynamic Warm-up
Primer
15e/leg Single Leg Poor Man’s Leg Curl
8e/leg Box Blast Off
20sec e/side Bird Dog Forearm Planks
Strength
Front Squat: (20 Minutes) Build up to a heavy, but PERFECT, 1RM.
*Be sure the area around you is clear and there are no objects/plates around you when lifting
Conditioning
For Time (7 minute Cap):
12-9-6-3
Box Jump Over (24/20) | (30/24)
Pull-up | C2B
Rest 3 Minutes, then 6 Minutes to build to a 1RM Clean.