SKILL
3RNFT
:30 farmer holds
6 self-loaded 3-1-1 split squats (each leg)
:30 windshield wiper mobility
The 3-1-1 split squats is a 3 second descent, a 1 second hold on the bottom, and then a quick 1 second spring back up top.
WOD
“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 HSPUs
