-Warm Up-

 

3 rds

 

5 eccentric ankle lowers

5 lateral step ups

10 singles on left leg

10 on right

10 on both

10 sciatic nerve floss each leg

10 reverse lunge with overhead reach

 

 

-WOD-

 

AmRaP 15

 

15 power snatches 75/55

30 doubles/60 singles

15 wall balls 

30 doubles/60 singles

 

 

-Strength-

3-4 rounds not for time 

 

:30 hollow body hold

Right into 10 V-Ups

 

15 weighted hip extensions (hug plate)

:30 second assault bike sprint