-Warm Up-
4 rounds for quality
8 supported DB rows (L)
8 supported DB rows (R)
10m crab walk
30 second hollow hold
200m run
-WoD-
Foot Drills
Then 2 rounds
8 eccentric ankle dorsiflexion
12 plate hops (45# plate)
Death by Run
Min 1: 10m shuttle sprint
Min 2: 20m shuttle sprint
Min 3: 30m shuttle sprint
Continue adding 10m each minute until you cannot complete the work in 1 minute
-Post WOD Pump-
3-4 sets
6 supinated chest supported rows
8 alt DB front raise (4 per side)
10-15 second L-hang
