Last Day for 23.1
Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
10 Seated Wall Slides
Wall Hinge (but off box)
Foam Roll Glutes and Hamstrings
Pigeon
Strength
Back Squats
8-8-5-5-5
WOD:
23.1
For Time with 14 min cap
Row 60 Calories
50 Toes to Bar
40 Wall Balls (20/14#)
30 Power Cleans (135/95#)
20 Ring Muscle Ups
**take time at end of power cleans if you don't have your ring muscle up!