WOD – Friday 5/25

Spend 2 minutes in Z1
Then, 2 rounds
20 air squats
15 push-ups
10 ring rows

The Port squat mobility series

A. Wide stance box squat – 8×3@55 to 65% of your 1RM from 5/7
B. Goblet reverse lunges – 4x8e
Weight on the box squats is going to feel light, but bar speed is the priority. Remember, Fridays are for speed.
Goblet lunges are just that. Grab a big ol’ bell and do some lunges with it in the goblet position. Watch that front knee and make sure the back hip moves straight down.

“Talk your way out”
3 rounds
15 power cleans (95/65#)(75/55#)
15/12 cals row
Rest 5:00
3 rounds
15 front squats (95/65#)(75/55#)
15/12 cals AB
Go. Get it. Simple light barbell movement paired with a monostructural beast. Make sure you go for broke on these. You have enough rest in between.

Accessory Work
Banded leg curls – accumulate 150t
Banded ab pull-downs – accumulate 100

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