Warm Up: 

500m Jog

Pigeon stretch

Couch Stretch away from wall if possible

Psoas slam ball smash

CC additional stretching

 

WOD:  AMRAP 8

1. 100m Sprint (Fire hydrant and back)
2. 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 perfect form.