WOD

Mobility
Quad Smash 2 min e/side
Lat Smash 1 min e/side
Trap Smash 1 min e/side
Tricep Smash 1 min e/side

Conditioning
32:00 run for max distance as follows:
-min 1-5 easy warm up pace
-min 6-19 moderate pace
-min 20-32 fast pace
Minutes 20-32 should be tough Learn how to move consistently while suffering.

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