Friday

Pre Warm-Up

3 Rounds 

10 lunges 

10 jump squats 

5 inchworm 

+

3 Rounds 

10 KBS 

10 push-ups 

10 GHDSU 

 

Warm-Up

Dynamic 

Jump Rope + 60sec speed skip test

 

WOD

For Time – 33min cap 

400m Run 

100 WB @ 20/14

50 TTB 

25 Front Squat @ 185/125

400m Run 

 

Cool Down 

1.) Row 1,000m – moderate 

2.) Spend 10min stretching shoulders and hips 

3.) Roll hamstrings & quads 

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