05.20.2024

Vernon Griffith CSCS*D TSACF*D (@vernongriffith4) • Instagram photos and videos
Mobility
1. hamstring to hip pry
2. adductor rock backs
3. frog rock backs
4. multi- angle groin drifts
5. Cossack squats

WOD- Member of the Month Clint
Hero WOD Badger
Background: This workout is dedicated to Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
3 Rounds For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run