Warm Up:
EMOM for 9 mins:
Min 1 : 2 tgu (1 each side)
Min 2 : Gorilla run (2 lengths of gym)
Min 3 : 10 quadruped rock backs ( second time: 10 adductor rock backs left side, third time 10 adductor rock backs right side)
Pre Game:
Take a few minutes to review and warm up for front squat
WOD:
3 waves of Front Squat 5-3-1 (try to make each wave progressively heavier. ex. wave 1 200×5, 225×3, 250x 1/ wave 2 205×5,230×3, 255×1/ wave 3 210×5, 235×3, 260x 1)
After Party:
200m of walking lunges for time