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
