HEARTACHE
- WARM UP
- WOD
-
Post-WOD
WARM UP
5KG PLATE
- 0:30 Plate Hops (jumping jack feet)
- 0:30 Active Spiderman
- 0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15)
- 0:30 Slow Plate Squats (0:05 on the way down)
- 0:30 Active Samson
- 0:30 Alternating Quad Stretch
- 0:30 Alternating Side Lunge
- 5 Pausing Plate Squats (0:03 in the bottom)
MOBILITY
- 1:00 Pole/Rig/Rack Assisted Squat Hold
- 1:00 Lay & Pray
Part 1:
- Build to A Heavy 3 Front Squat
[15 Minute Window]
*Score = Heaviest Load
Part 2:
"HEARTACHE"
3 Rounds For Time:
- 10 Front Squats (84/61)
- 20 Toes to Bar
- 50 Double Unders
COOLDOWN
MOBILITY
- 1:00 Couch Stretch (L/R)
ACCESSORY
3 Sets:
- 8 Dumbbell Bench Press
- Big Set of Push-Ups
- 10 Strict Toes to Bar
2:00 Rest Between Sets