Day #4 Thursday Week#7 Load

Warm up

Stretch out front rack

2x

Regular elevated 5 x with 5 second hold

Heels elevated 5 x with 5 second hold

Toes elevated 5 x with 5 second hold

Regular elevated 5 x with 5 second hold

Skill

Movement standards

WOD

5x

3 front squats

20 double unders

15 burpees

CFE

Warm up

12x Tabata row

WOD

17 minute AMRAP

3 front squats
350m row