WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

ROMWOD:10:15am

We are starting a deload. Expect lighter weights, a big these volume, & daily foam rolling and mobility. 

WOD:

10-15min foam roll 

Every 30secs for 10 rounds:

1 squat clean thruster 

3rounds @ 50% of C&J

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Every minute on the minute for 7rounds 

1- 3sec paused back squat @ 70% 

4rounds:

For time-

30 doubleunders 

10 toes to bar 

15 push ups

20 kettlebell swings 35/53

Post WOD stretch