WOD 08.07.19

PERFORMANCE

ANKLE & HIP MOBILITY

4 Sets for Quality:

8 Eccentric Ankle Dorsiflexions (Each Leg)

8 Alternated Side Box Step Ups (ATAP, each Leg) 

45sec Bottom Squat Hold @20% of 1RM Frontsquat

-rest as needed-


CONDITIONING

For time: 

30 Thrusters 75/55

200m Run 

15 Burpee Box Jump Overs 30/24

200m Run 

30 Thrusters 75/55


FITNESS

BUILD

Backsquat 

5x3 @65% of Last week heaviest weight. 

Tempo (3.2.1) 




BURN

For time: 

30 DB/KB Thrusters 

200 Rope Jumps

15 Burpees Over KB/DB

200 Rope Jumps 

30 DB/KB Thrusters