Remember that today is open gym and during any class time today you can come in and work on your strength or a wod that you missed.
Warm-up:
800 meter run
10 min amrap
https://www.youtube.com/watch?v=erMSEntGHAg
15 reps modified prayer stretch
10 reps tactical frog
1 minute hold at lowest GOOD squat position
10 reps tactical frog
1 minute hold at lowest GOOD squat position
Strength:
Front Squat 3-3-3-3-3
Find your 3 rep max
Metcon:
Team WOD
In teams of 2, AMRAP 20:
7 Kettlebell Swings (70, 53)
7 Burpees
7 Wall Balls (20/14)
Alternate athletes each round.
Int: KB 53/35
Ball 14/10
Sc: KB 35/25,
Ball 10/6
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