Every 3 min for 2 sets
2 front squats + 4 back squats
add 10lbs from last week
Every 2 min for 3 sets
6 wall squats + 30 DU or 90 SU
10 min time cap (so choose a weight that allows you to finish this wod in 10 minutes)
Accumulate 3 minutes in a plank
"Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion." Read more HERE on tips to take care of your fascia for better performance and injury prevention.
Post your results to the comments.