Warm Up: – In 10 min complete:
400m run
1 min per hip – kneeling distraction
1 min per leg – prone distraction
1 min per arm – rack master
Remaining time = DU
Strength: – Front Squat : 10-8-6-4-2
15 min time cap
WOD: – For Total Reps (LC: 2/10/14)
1 min squats
2 min DU
3 min pushups
4 min back extentsions
5 min pullups
