Warm Up: Jog the Box 3 Min, 25 Squats, 25 Groiners Stretch
Strength: 15 Min to determine 1RM for Front Squat
10-5-3-2-2-1-1-1
WOD: Dizzy
For Time:
5 Front Squat @ 50% 1RM
10 Toes to Rings
10 HR Pushups
10 Slamball 40/30
30 Double Unders 3/1
30 KB Swing 45/35
50 PVC Hollow Rocks
Cycle back to the beginning before advancing to the next exercise.
Icing: Hamstring Mobility
Watch this Mobility WOD video on Hamstring Stretching.