We want to wish JoCar the best as he goes through knee replacement surgery today. Our thoughts and prayers are with you.
Warm-up:
Row 1K
Glute Activation with bands.
Strength: Front Squat
Wave 1 – 3/50, 2/60, 1/70
Wave 2 – 3/60, 2/70, 1/80
Wave 3 – 3/70, 2/80, 1/90
Wave 4 – 1-1
WOD: BURNT
12 min. AMRAP
12 Thrusters 95/65
24 Lateral Bar Jumps
Icing:
Low Dragon 2 min. ES and Child’s Pose 3 min.