| Programming Notes: Next two days are heavy on the posterior chain. Today will be in the metcon, tomorrow in the strength. Be sure to show the glutes and hammies love, post workout Strength: 12 mins to find heavy triple pause front squat then Take 75% of best effort and do 3×7 -No pause in the 3×7 |
| WOD: 3 RFT 24 Russian KB Swings (70/53) 16 Box Jumps w/Step Down (24/20) 8 Deadlifts (225/155) 400m run 18 min cap L2: (53/35) (20″) (185/125) L1: (35/26) Step Ups, (165/110) |
| Accessory: Farmer’s Carry AHAP 400m |
| Recommended Stretching: Seal/Sphinx Supine Twist Pigeon Pose |