Warm Up:  500m Jog Pigeon stretch Couch Stretch away from wall if possible Psoas slam ball smash CC additional stretching   WOD:  AMRAP 8 100m Sprint (Fire hydrant and back) 5 Front Squats @ 70% of 1rm Squat clean Strength: 4×10 Bent over dumbbell Row *Pick a weight that will be a struggle for 10 but...Read More