Warm Up:
:40 on :20 Off
Spider-Man Lunges
Alt. Box Step Ups
Kettlebell Deadlifts
Inchworm to Push Up
Lateral Box Step Ups
Plank Hold
Squat Hold
Coach Led Hip/Hamstring Mobility on Box
Skill:
Back Squats
Heavy 3 Rep Max
*Continuing to feed the legs throughout The Open, getting ready for another cycle!
*Use a spotter, hit that range of motion
WOD:
AMRAP9
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20′)
4 Kettlebell Swing
4 Box Jumps
… increase by 2 reps until the finish