Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
Post loads to comments.
“Yahtzee”
Complete as many rounds/reps as possible in 8:00 of
Row 250m
12 x Burpees
Post rounds/reps completed to comments.
ROMWOD
“Forged”
Front Squats: 175×3
Yahtzee: 3 + 250m row + 1
235#.
4+195
Front Squats: 120×3
Yahtzee: 3+178m
Front Squat: 185# x3
“Yahtzee”: 3+250m+10 Rx’d