A. Warm-Up:
Foam Roll Assault
B. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
*Calf stretch/ quad stretch
C. WOD:
1 mile time trial
2 min rest
-then-
5 Rounds:
5 front squats (95/65)
5 bar facing burpees
*Enter total time
D. Post-WOD Recovery:
Crossover Recovery 90/90, 8 reps, 6 sec negative
Crossover Recovery Scaption, 8 reps, 6 sec negative
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