DATE – Sunday
Warm-up: 2 x 3-400m Rows with dynamic stretches in between
Mobility: Posterior chain floss + Post/band squat hold (60-90s) + Front rack mobility
WOD A) In 20 min build to a heavy set of:
1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Split Jerk
WOD B) 3 rounds NFT:
15-20 Hip extensions (or) Good mornings (or) 8-12 GH Raises
15-20 Parallette push ups (feet up on bench or box as needed
1 min Weighted Plank
WOD C) For time:
800m Run
Rest 3 min
600m Run
Rest 2 min
400m Run
Rest 1 min
200m Run
Score is total working time -6 min rest time
