Strength
Front Squat – 6×2 + 1 ME set @ 80%
—Start @ 80% & work up to a heavy 2RM
Conditioning
5 Rounds (each round is all out!)
20 Banded KB Swings 53/35lb (purple/red band)
8 Laps Shuttle Run
—Rest 2 minutes between rounds
***If you missed a WOD earlier in the week that you want to do, you may make it up.
WOD Notes: For the banded KB Swings, you will finish each rep with the KB at eye height instead of overhead. You don’t have to use a band if you don’t feel comfortable. Banded KB Swings require more explosiveness with hips & you can cycle through reps quicker.
Julie & Jenn messing around on the parallettes