DATE – Thursday

Warm-up

2 Rounds:
200m Run
Thoracic Rotations – 5 per side
10 Ring Rows
Duck Walk w/PVC Pipe Overhead – 5 steps forward, 5 steps backward x 3

Mobility

Roll T-Spine 2-3 min
Pre-squat single leg flexion

WOD A) Overhead Squat: Spend 15 mins working up to a moderate-heavy set of 3 reps. OR, 15 mins working on lightweight and perfecting technique if you are newer to the movement.

WOD B) 3 Rounds for time:

300m Row
10 Back Squats 135/95lb (Must be unbroken for all sets)
200m Run
10 Burpees