09/07/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
10 Air Squats
10 Push-ups
5 BB Deadlifts
5 BB Front Squats
5 BB Hang Cleans
5 BB Strict Press

FRONT SQUAT

5×3 (building)

WOD

3 Rounds for time
9 Deadlifts
7 Hang Cleans (105/155, MRx 75/115, 125/185)
5 Shoulder-to-Overhead

COOL DOWN

200m Run
3×10 Banded Good Mornings
Foam Roll Back 3-5 passes
Foam Roll IT Band 3-5 passes
Foam Roll Quads 3-5 passes