Warm up:

2 rounds NFT

200m Run Ball jog (20/14)

12 Med ball Cleans

30s Front Plank Hold

 

 

Mobility:

Roll quads and calves

Banded front rack & banded squat hold (side to side to bias ankle flexion)

 

WOD A:

Front Squat (Based off 1RM)

8 @ 70-75%

6 @ 80-85%

4 @ 85-90%

3 @ 90-95%

2 @ 95-100%

 

Rest 90-120s between sets

 

WOD B:

Against a 15 min running clock:

Row 1500m, then AMRAP in remainder:

20 x unbroken doubleunders

5 x unbroken toes to bar