Today's WOD:
A. Three sets, not for time – slow and perfect:
Air Squats with Mini-Band Around Knees for resistance x 10-12 reps
PVC Shoulder Dislocates x 10 pass throughs
Box Shoulder Stretch x 30 seconds
B. Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C. Five sets for times of:
4 Squat Cleans (205/135 lbs)
8 Burpee Box Jump-Overs (24″/20″)
16 Kettlebell Swings (70/53 lb)
Rest 3 minutes
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