Warm Up:
Long Lap
2min each side of barbell smash on quads
then 2X's
30 sec goblet squat hold
10 alt groiner walks
10 hollow rocks
10 supermans
10 alt scorpions

Mob:
KB Calf Smash

Strength:
BackSquat- Deload
5/5/5* 40/50/60

WOD
7 rds for time
NJ Sprint
1 rope climb

 

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