-Warm Up-

 

A)

Foot drills

 

 

B)

Foam roll quads and adductors

 

C)

6 ankle dorsiflexion

4 Lateral step ups ( each side )

5 2 for 1 wall balls

 

 

 

-WOD-

 

Teams of 3

 

AmRaP 18

 

40 cals assault bike

40 Kettle Bell Swings 

40 wall balls

 

Rest 3 minutes

 

In 8 minutes establish 1 RM clean