In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat: 1×5@60%, 5@65%, 2×5@70%

Fitness: Front Squat – Work in sets of 5 to an RPE of 7 or 8

Part 2 – Conditioning: Spice Boy

3 rounds at each movement before rotating. :40s for Max Reps, :20s Rest

  • Row for Calories
  • Wall balls (20/14lb)
  • Sit-ups
  • KB Swings (24/16k)