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FRIDAY 150724

Warm-up:
Row 500m

Banded hip distraction
15 leg swings

15 squats

10 box step ups

Box top pigeon stretch

30 double Unders or attempts
Strength:

Four sets of…

Front Squat x 3-5 reps

Rest 10 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5-7 seconds between singles)

Rest 3 minutes
WoD:

For time…
Row 1000 Meters

immediately followed by…

Three rounds of:

15 Thrusters (95/65 lbs)

30 Double-Unders
Mobility:

Mash quads with KB or barbell

Lax to plantar 

Couch stretch

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