Warm up

90/90 rotations

5 minutes


3 rds

30 toe raises

20 walking hip flexor stretch

10 reverse Nordic curls


Amrap 17

21 Push-ups

15 Dips

9 Strict press

Run 400m

Post WOD

4 rds

10 wtd bosu sit ups with feet anchored

20 supine banded knee tucks

5 med ball slams each side

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