A. Weightlifting:
Back Squat – 3 x 3 @ 90% 1RM (Recommended Rest Between Sets is 90-120s)
B. MWOD:
Hip Internal Rotation Stretch – 3 x 30s ea side
C. WOD:
4 RFT –
Run 200m
10 Front Squats (135/95)
10 KB Swings (53/35)
*Note – There is a 15min time cap. If you do not finish, your score will be 15:00 + 1 second for every rep you did not finish.
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