200731 - “Hit and Run”


Warm up:
Cardio
Dynamic Hip Openers
Dry Run
 

Skill/Strength:
Back Squats
6-4-2-6-4-2-6-4-2
65%-70%-75%
70%-75%-80%
75%-80%-85%
*add 2.5% each time you perform this session
 

WOD: For Time
Rx:
30 Squat Cleans (135/95)
400M Run
Scaled:
30 Squat Cleans (135/95)
300M Run
Sport:
30 Squat Cleans (155/105)
400M Run
 

Mobility:
Quad LAX
Glute LAX

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