Hayley and Lihla
Warm-up: Coaches Choice
Strength: Back Squat
(10/?)3
3 Counts on the Eccentric, (decent), movement in the Squat.
WOD: FIREBIRD
For Time:
21-15-9 Reps of
Wallball 20/14
C2B Pull-ups
Then Row/Run 1600m
Icing: 3x’s Max Effort Double Unders (Post your best Score)