Group Warm-up
Pair into groups of 2 (optimally in the same gender/division) and decide who’s going first. If you didn’t do FNL, you will need to go first. First heat will go at 15 after the hour.
Daily WoD
19.1
To Be Completed in 8 minutes to continue:
25 T2B a) High Knees b) Sit-ups
50 DUs a/b) 50 Singles
15 Squat Cleans (135/85) a) 95/55 b) 65/45 (Power Clean to Front Squat OK)
25 T2B a) High Knees b) Sit-ups
50 DUs a/b) 50 Singles
13 Squat Cleans (185/115) a) 115/75 b) 85/65
If finished continue to do the core and rope work and follow the sheet for your weights. Continue until the 20 minute mark.
Mobility
Roll Quads/Posterior Chain
Mash Achilles