Warm up: 5 minute foam roller, 3 min jump rope, 3 min row
Strength and Skill:
Press 3-3-3-3-3 Back squat 3-3-3-3-3
Dead lift 3-3-3-3-3
WOD 1 mile run for time
Cool Down: stretch
Warm up: 5 minute foam roller, 3 min jump rope, 3 min row
Strength and Skill:
Press 3-3-3-3-3 Back squat 3-3-3-3-3
Dead lift 3-3-3-3-3
WOD 1 mile run for time
Cool Down: stretch