March 19, 2019

Warm up

3 rounds

50′ walking hip flexor

50′ walking hamstring

20 cossack squats

20 90/90 rotations

Then

70′ foot drills

Then

Calf raises/toe raises

20/20/20

Toes in/out/forward

Strength

Suicide for time

No more than 6 attempts

Wod

Amrap 10

1 suicide

5 pull ups

5 DB thrusters

1 suicide

10 pull ups

10 thrusters

1 suicide

15 pull ups

15 thrusters