Warm Up
Spend 6 minutes foam rolling:
2 mins on IT bands
2 mins on adductors
2 mins on glute/prirformis
then
10 roll to v sit
20 fire hydrants (10 each side)
20 mountain climbers
10 groiners
30 sec samson stretch
WOD
AMRAP in 4 mins of:
400m run
5 MU ( scale: pull up or c2b)
10 hspu
15 power cleans ( 155/105)
20 t2b
25 kbs (70/53)
30 box jumps (24/20)
100 du’s (300 su’s)
— rest 3 mins
AMRAP in 6 mins of:
400m run
5 MU ( scale: pull up or c2b)
10 hspu
15 power cleans ( 155/105)
20 t2b
25 kbs (70/53)
30 box jumps (24/20)
100 du’s (300 su’s)
— rest 3 mins
complete for time:
400m run
5 MU ( scale: pull up or c2b)
10 hspu
15 power cleans ( 155/105)
20 t2b
25 kbs (70/53)
30 box jumps (24/20)
100 du’s (300 su’s)