04.28.17

Warm Up:10:00 easy pace AMRAP 200m row 5 ring rows 8 bent over rows with barbell 10 quarter squat jumps with barbell on back

Mobility: with mini-bands clam shells x 10 each side hip bridges x 10 squats x 10 lateral walks x 10 each direction monster walks x 10 each direction

Skill: back Squat 73% x 5 83% x 1 75% x 5 85% x 1 77% x 5 87% x 1

Back squat jumps 20% 3 sets of 5

WOD: 4 RFT 2 rope climbs 6 deadlifts 225/155 20 sit ups