WARM UP:
- 100m machine
- 10 Air Squat
- 5 Inchworm
- 5 Empty bar front Squat
- 5 Empty bar shoulder to overhead
- 5 Empty bar Deadlift
STRENGTH: (10mins)
6 Sets:
- 2 Front Squat
- 1 Shoulder to overhead
ACCESSORIES: (8mins)
3 Sets:
- 12 Alternating DB reverse Lunges
- 6/6 Single leg RDL
- 12 Alternating V-ups
WOD: (Cap17)
4 Rounds for time:
- 15 Cal Machine
- 12 Deadlift
- 9 Box jump over
** score is time
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