Monday 7/15/19

Warm up: 10 min row
40 sec easy, 20 sec hard

Strength (After WOD):
3 Rounds, NFT
10-15 GHD hip extensions
10 Lateral lunges (5 per side,BB or goblet)

WOD: “The Crippler”, 20 min cap
30 Back Squats (225/155)
1 mile run
*Scaled – use 70% of BS 1RM

Accessory: 3 x 30 sec ea
A) Couch stretch
B) Straddle sit