Warm Up:
3 Rounds
200m Run
10 Glute Bridges
10 Cossack Squats
10 Hollow Rocks
Coach Led Front Rack and Hip Mobility
Skill:
Front Squat and Pull Up Prep
WOD:
Partner AMRAP25
12 Front Squats (95/65)
9 Lateral Burpees Over Bar
6 Pull Ups
Continuous 400m Run
*sub 500m Row if we cannot run.
*how this works is while one Partner is running the 400m, the other partner is going through the 12/9/6 until the partner walks in the door. Then that partner will pick up where they left off! Score is total rounds!