11/20...WOD

Warm up: 3 Rounds:

  • 10 Hollow Rocks (perform actual rocking motion)
  • 10 Lunge Twist (slow and controlled)
  • 10 Toe Touches (slow and controlled)

Then

  • Foam roll Fran away! Spend 2 minutes on each leg hitting your personal sore spot
  •  Do 2 minutes of PNF on both hamstrings
Skill/strength:
  • Deadlift 5x3 @ 80-85% of 1RM

WOD:

4 Rounds

  • 30 DU
  • 20 KB Swings 55/35
  • 10 Box Jumps 24/20

Finish with 50 ball slams 20/14