Warm Up:
Spend 6 mins foam rolling:
2 mins IT bands
2 mins Adductors
2 mins Glute/ Piriformis
10 roll to v sit
20 fire hydrants
20 mountain climbers
10 groiners
30 sec samson stretch
WOD: On a continuous clock, complete:
0:00- 5:00
5 rounds of
3 front squats (205/135) no racks
3 bar facing burpees
5:00 – 8:00 rest (if you finished before the 5 min. mark you earned more rest)
8:00 – 13:00
5 rounds of
5 front squats (155/105)
5 bar facing burpees
13:00 – 16:00 rest
16:00 – 21:00
Complete 50 bar facing burpees for time
** score each 5 min segment “for time” unless unable to complete reps under the time cap. Then record as a AMRAP**