Wednesday 7.4.18

HAPPY 4th Of July

Mob: SB hip flexor/ FR quads (QOD: What is one of the things on top of your bucket list?)

2 rounds:

Russian KBS x 10

Walking hip flexor lunge with toe touch x 10 yds

MTn climber x 10 each

Skill: Squat TEch

2x5 Air squat

2x5 squat therapy ( facing a wall)

2x5 PVC front squat

Strength: 12 min to establish 1RM front squat

WOD: “Sisson” 20m AMRAP

1 RC

5 Burpees

200m Run