191008 - “Elements”

Warm up: Cardio Mobility Barbell warm up Thruster Breakdown

Skill/Strength: EMOMx12 Min 1 - 2 Front squats Min 2 - 4 Back Squats **barbell weight @70%+ 1RM back squat

WOD: 12 minute AMRAP Rx: 10 WB shots (20/14) 10 KB Swings (53/35) 10 Box Jumps (24”/20”) Scaled: 10 WB shots (14/10) 10 KB swings (35/25) 10 Box Jumps (20”/12”) Sport: WB shots (30/20) KB swings (70/53) Box Jumps (30”/24”)

Mobility: Circle up

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