Friday 4/11

Warm Up
500m row and 500 m run
2 rounds- circle rig lunge open hips, 5 sumo squats, 5 inch worms with 5 push ups
2 rounds- 5 jumping AS, 5 broad jumps, 5 r/l straight leg kicks

WOD 4rft
400m run
Rest .30secs between

Strength Back Squats
4×6 80% of 90%1rm

Goat Practice…..