In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working percentages off your 1RM – 1×5@60%, 1×5@65%, 1×4@75%, 1×4@80%
Fitness: Squat – 4 sets of 5 @RPE 7 with 1 min plank hold after ea set.

Part 2 – Conditioning: “Daddio”

Performance: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters (95/65lb)

Fitness: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters at 5-6RPE