Skill Work: Pre-workout Strength
3 x8 Tempo Back Squats
WOD: For distance:
30:00 on any machine
Intermediate:
Same as Rx
Beginner: For distance:
10:00 on any machine
5:00 rest
10:00 on any machine
Home Workout:
For distance:
30:00 run
Cool down:
1 round.
1:00 banded lat stretch/side
1:00 Samson stretch/side
1:00 pigeon stretch/side
1:00 seated middle split