-Warm Up-


AmRaP 7


:30 seconds bike/row

20 plate hops

10 pvc good mornings

5/5 single arm ring rows  

3 burpees



-WOD-

  

3 ROUNDS FOR QUALITY


2:30 - AMRAP of 12 Double Under + 6 DB Deadlift (Moderate)


-Rest :30-


2:30 - Bike/row@Moderate Effort


-Rest :30-


2:30 - AMRAP of 12 Double unders + 6 DB Hang Power Clean ( Moderate)


-Rest 1:30 b/t Rounds- 


-COOL DOWN-


ON A 8:00 RUNNING CLOCK...

Foam Rolling*


*Focus on quads, inside thighs, and IT bands