Warmup
400 m run
empty bar
10 deadlifts
1 min scorpion kicks
100 ft lunge with lizard
-add weight and set station up
metcon
10 rounds of
12 wall ball shots
9 toe to bar
6 deadlifts @185/120
cooldown
MANDATORY
3x
1 min each leg quad stretch against wall
1 min calf stretch each leg
1 min split stretch reaching thru middle then side to side
then
-100 hollow rocs-