This has nothing to do with Fitness, but everything to do with your well-being. Watch it:
WOD
Agility Ladder Warmup
Conditioning
Row 2K for Time
Rest exactly 5 Min then…
21-15-9 for time:
Thrusters 75/55
AbMat Situps
Double Unders
Thrusters should be unbroken, scale weight as needed.
Mobility/Recovery
7 Min of Ankle Mobility
7 Min of Athlete Choice
Competition/Weightlifting
Recovery Day – WOD with the group class.
Plus 24 hour AMRAP of Mobility