Warm Up:
Floss Ankles during Warm up
10 Cyclist Squats
5 Jump Squats
5/5 Reaching Spiderman
6 Bird Dogs
7mins
Strength:
Every :90 x7
2 Hang Cleans
“Mirabel”
100/85 Cal Row
200’ Walking Lunge (no weight)
300 Single Unders
40 Sit ups
50/42 Cal Bike
-FT-
PostWOD:
“21s” cyclist squats :45 rest x3 loaded or unloaded
Extras:
30 DUs
150m Ski
5RFT