Motivational Quote of the Week
Warm-up, (15min): Row 5 min. them BBWU4C. Dynamic Stretch
Strength, (15 min.): Power Clean
8 min. of Max Effort touch and go on the 30 sec.
WOD: TRAMPLED
3 rounds for time:
400m. Run
12 OH Squat 95/65
8 Strict Pull-ups
Icing: 20 Pistols, scale with single leg box squats.