October 8 2021

Warm Up:

3x

10/10 Banded Clam Shells

10/10 Single Leg Glute Bridges

20 sec Hamstring Plank

WOD:

15 Min E3Min

Front Squats

3x5 @ 70%

1x5 @ 75%

1x4 @ 80%

The first front squat of each set is a 3 sec pause FS

METCON:

3 Rounds

20 Toes to Bar

30 WallBalls

L3 - 20/14

L2 - K2E, 20WBS 20/14

L1 - 15 K2E, 25 WBs 14/10