Mobility: ROM WOD: “Flying Frogs” (19 mins)

 

Warm up:

200m run

15 squats

20 Mt Climbers

15 Sit ups

200m run

 

Strength: Front Squats

50%x9

60%x7

70%x5

75%x2x3

50%x12

 

WOD: “Unbroken”

3 RFT:

20 Straight Leg Medicine Ball Sit Ups

30 Wall Balls 20/14, 10’/9’

400m Run

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