Warm up: Agility Ladder
15 Air Squats
Strength: 15’ to Find 3RM Back Squat
MOB: Shoulders and Wrists
WoD: 5 RFT
10 Front Squats (from floor) (115/80) a) 95/65 b) 75/55 c) <= 55
2 Rope Climbs
200m Run
MOB: Roll Quads / Posterior Chain
Warm up: Agility Ladder
15 Air Squats
Strength: 15’ to Find 3RM Back Squat
MOB: Shoulders and Wrists
WoD: 5 RFT
10 Front Squats (from floor) (115/80) a) 95/65 b) 75/55 c) <= 55
2 Rope Climbs
200m Run
MOB: Roll Quads / Posterior Chain