September 27, 2018

Warm up

70′ walking hamstring

70′ walking hip flexor

70′ lunge and reach

Foot drill 70′ each

Then 140′ each

Jog

High knees

Butt kickers

Side shuffle

karaoke

WOD

Amrap 20

Run

30 floor press

30 bent over row

Post WOD

12 minutes to work to a heavy clean

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