A. Weightlifting:
Front Squat – 3 x 4 @ 60% w/ 5s Pause
(This pause is to be done as deep as you can go WITHOUT losing tension in the bottom. DO NOT just sit at the bottom and wreck your soft tissues and lumbar spine…thats just not cool!)
B. MWOD:
LAX Ball + Piriformis = Awesome x 30s ea side
C. WOD:
12min AMRAP –
200m Suitcase Carry Lft Arm (53/35)
10 Burpees
200m Suitcase Carry Rt Arm
10 Box Jumps (24/20)
