Warm-up:
Run 400m
Stretch calves on rig posts
15 leg swings
Pigeon stretch on a box top
Samson Lunges down
Spiderman Crawl back
15 squats
Banded Shoulders for front rack
Strength:
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
*Use the same weight used on January 22nd.
WoD:
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots (20/14)
30 Pull-Ups
30 Double-Unders
Mobility:
mash quads
couch stretch
roll posterior