Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Core Lift: Front Squats 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)
WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders
RidgeWOD:
Skill: Complex - 3 x 3 (light/speed work)
Deadlift
Bent Over Row
Front Squat
Push Press
WOD: NFT
Run 1300 m.
9x Through Complex (155#)
*Deadlift - Bent Over Row - Front Squat - Push Press - 9 reps of each*
Run 900 m.
6x Through Complex
Run 500 m.
3x Through Complex
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