A. Group warm up
B. WOD demo
C. 3 rounds – Not for time
10 ankle mobility drills – place foot 5″ away from wall, move knee over toes working on touching knee to wall.
10 squats against wall – arms extended and thumbs touching. Slow and controlled reps. For added bonus put on hip circle
25m rabbit
D. Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 sit-ups RX+ add 25# plate
10 overhead squats 95/65 RX+115/80
*scale overhead squats with – front squats, back squats, goblet squats, air squats
E. Cool down
Source: Workout Of The Day
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Jason Archer
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