A. Weightlifting:
20min to 1RM Back Squat
 
B. MWOD:
Lying Hip Internal Rotation – do 5 sets of 30s each side sandwiched in between your warm-up sets of above!
 
C. WOD:
RX = 3 RFT –
50 Sit-Ups
50 Air Squats
Run 400m
RX+  = 3 RFT –
25 GHD Sit-Ups
30 Pistols (total)
Row 500m
Time Cap: 15min
 

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