190812 – “Sprint Triplet”

Warm up: Cardio Mobility Barbell Warm up

Skill/Strength: 10-6-4-10-6-4 Front Squats 67%-72%-77% (try increase on each set compared to the first wave)

WOD: For time Rx: 200’ Sled Push (6/4) 18 Bar Muscle Ups 200’ Double KB FR Walking Lunge (53/35) Scaled: Sled push (4/2) Burpee pull ups Double KB FR Walking Lunge (35/25) Sport: Sled push (8/6) BMU Double KB FR Walking Lunge (70/53)

Mobility: Circle-up - Glute/Quad/Stomach