Warm UP:
Spend 6 mins foam rolling
2 mins IT bands
2 mins Adductors
2 mins glute/piriformis
then
10 roll to v sit
20 fire hydrants
20 mountain climbers
10 groiners
30 sec samson stretch
Pre Game:
8 min AMRAP
200m run
10 pull ups
20 push ups
– rest 4 mins then begin WOD
WOD:
8 min AMRAP
15 kbs (53/35)
10 hspu
20 du’s
– rest 4 mins then begin after party
After Party
8 min AMRAP
250m row
10 push press (115/75)
10 t2b