-Warm Up-
A)
Foot drills
B)
Foam roll quads and adductors
C)
6 ankle dorsiflexion
4 Lateral step ups ( each side )
5 2 for 1 wall balls
-WOD-
Teams of 3
AmRaP 18
40 cals assault bike
40 Kettle Bell Swings
40 wall balls
Rest 3 minutes
In 8 minutes establish 1 RM clean
