3 Rounds:
400m Run
12 Deadlifts (245/165)
15 Box Jumps (30/24)
Or
3 Rounds:
400m Run
12 Deadlifts (205/145)
15 Box Jumps (24/16)
Mobility WOD:
- Posterior Chain Floss Plus- do the posterior chain floss on the posters, 30 reps each side. Then maintaining the same position, cross the non banded leg over and in front of the banded leg. Flex and extend the knee, do 30 reps each side.
- Calf elongation - Place a 35 or 45# plate on the floor near the wall or post(for balance). Standing on the plate, drop one heel off the back of the plate with toes pointed inward. Place the other foot on the front of the plate with the foot pointed in. Squeeze your glutes and hold stretch for 20 seconds, relax. Repeat 3 times on each side.
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