WOD
Warm-up
Row 3 Minutes
2 Sets
10 Alternating Shinbox Goodmorning (5e/side)
10 Alt Tripod w/ OH Reach
6e/leg Box Blast Off
20 Anterior Tibialis Raise
(1) https://www.youtube.com/watch?v=eh3aSS3jPX4
(4) https://www.youtube.com/watch?v=OPEuhclsTUQ
Strength
Front Squat: 5 Sets of 3, building
Tempo: 33X1
(3sec descent, 3sec pause, up fast, 1sec pause)
Conditioning
For Time (20 Minute Cap):
500m Row
40 Alternating Front Rack BB Lunge (75/55) | (95/65)
30 T2B
20 Box Jump Over (24/20)
10 BB Clusters (Clean + Thruster)
20 Box Jump Over
30 T2B
40 Alternating Front Rack BB Lunge
500m Row