WOD

Pre Class MOB:
30 Ham Floss each leg
Quad LAX
Warm up:
4:00 AMRAP
In teams of 2
20 Burpee Over Partner
20 Synchronized Air Squats
Lunging Hip Openers
Skill/Strength:
Front Squat
8-1-8-1-8-1
*8s = 70% of 1RM,
Singles = 85% go up if you feel strong
WOD:
6 Rounds for Max Reps
0:00-2:00
300M Run or 400M Row
Max T2B
2:00-3:00 – Rest
*Scale with T2P or Sit-ups
Mobility:
Couch
Thoracic FR

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