WARM-UP:
3:00 Jump Rope
20 Pelvic Raises
20 Single Leg Raises (each)
20 Kicks on Ground
20 Scorpions
20 Pushups
20 Lunges to Instep
SKILL:
Pre-WOD:
3:00 Quad smash w/bar
3:00 Calf roll out w/bar
Post-WOD:
3 Stations: 2:00 per station
1. Piriformis stretch
2. Couch stretch
3. Squat hold
WOD:
10 AMRAP:
10 S2O (135/95)
10 FSQ
10 Hang Power Cleans
Rest 3:00
800m Run for Time