[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:
2 Rounds
250m Row
25 Abmat Sit Ups
Mobility:
Squat Fix
Strength:
Front Squat
Every 2 minutes for 14 minutes (7 sets)
Set 1-4 reps @65%
Set 2-3 reps @75%
Set 3-2 reps @80%
Set 4-3 reps @85%
Set 5-2 reps @90%
Set 6-1 rep @95%
Set 7-2 reps as heavy as possible
WOD:
3 Rounds for Time
30 Wall Ball Shots 20/14#
20 Burpees
10 Box Jump Overs 24/20″[/fusion_text][/fullwidth]
