-Warm Up-


2 rds


Eversion  walk 40 meters

10 shoulder openers

8 Inverted row

10 eccentric ankle dorsiflexion flexion

5 lateral step ups


“Burpee Wave”


-WOD-


In teams of 3


For time : 30 minute cap


90/60 cal bike

60 box jump overs

60 power cleans 155/105

60 Pull-ups

60 push jerks  155/105

60 box jump over

90/60 cal bike

60 box jump overs

60 power cleans 135/95

60 Pull-ups

60 push jerks  135/95

60 box jump overs

90/60 cal bike