Warm-up
1 Min Work/No Rest
-Singles
-Front Rack Lunges
-Single Leg alt feet*
-Front Squats
Repeat with :30 Seconds Each
-Singles Right Leg Only
-Reverse Lunges Right – Laces on the ground
-Singles Left Leg Only
-Reverse Lunges Left laces on ground
-1 minute of Double Unders
-1 minute of Inchworms
-1 more min of Double Unders or heavy/drag rope
Mobility
Quad Rolling
Glute Rolling
Strength
E2MOM12
3 Box Squats
WOD
100 Double Unders
50 Pistols
100 Double Unders
25 Front Squats 155|105
100 Double Unders
Level 3- 135|95
Level 2- 115|75, 50 Double Unders
Level 1- 95|55, 200 Singles
ADV – 185/125 – 150 Double Unders
Extra Work
15 Rope Climbs for Time*
ADV – 20 Climbs – perform every 5th climb legless
*Scale to 10 climbs or 30 Strict Pull Ups
*Note – there are pull ups and bar mumps in the WOD tomorrow.