Monday, September 10

warmup
shin box flow
10 step one
10 step 2 (bototm of lunge)
10 step 3 (to full stand)
100m run after each round

max lower
LOW box squat
3 rep max
*knee should crease hip
at bare minimum
even if that means
going down to pvc pipe

wod
EMOTM for 10min
3 stone to shoulder
(175/115)

capacity
5 hang power clean
7 lateral burpees over bar
9 cal row
AMRAP in 14min

finisher
20 slam balls
20 banded good mornings
x3