Warm Up:
Dynamics
Mobility: Focus on calf/achilles/ankle/hips
WOD:
MICHAEL
3 Rounds
800 m Run
50 Back Extensions
50 Sit Ups
SILVERS:
Strength: 5 x 5 Good Mornings
WOD:
Modified Michael
3 Rounds
400 m Run
25 Back Extensions
25 Sit Ups
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