3 x 200m row with 0:30 rest
3 x 5 wall facing squats
20 banded shoulder pass throughs with thin band
3-way hip stretch x 3 each side (Samson lunge, hamstring extension, elbow to ground)
WOD 1: Strength Work Back Squat
5 x 3 back squats starting at 85% 1RM
WOD 2: "Highway to the Danger Zone"
15 thrusters 95/65lbs
15 OHS 95/65lbs
15 front squats 95/65lbs
15 back squats 95/65lbs
11-minute time cap. Pick a weight that allows you to go unbroken!