WOD 07.02.17
Foam roll barrage, 1 minute each. Get aggressive, no skipping
IT bands
Quads
Adductors
Glutes
Lats
Speed:
800m repeats x 3, time trial. 3 minutes rest between
WOD:
13 minute AMRAP:
3 Wall walkers (midline stability focus)
6 Grappling shoot throughs
12 Medball cleans,30/20/14lbs
Cashout:
100 of anything
Post total rounds to beyond the whiteboard.