051722

Happy Birthday Ricky Nix!

Warm-up:
10 Leg swing
150m Run
Walking Samson lunge 75′
8 Bootstrapper
10 Hollow rock
10 Single leg glute bridge
5 Up down dog
6 Spiderman lunge
7 Kettlebell swing
3 Tempo front squat w/empty bar
3 Deep squat complex

WOD:
A) 3-3-3-3-3
Tempo Front Squat Building
2 second down, 2 second bottom
*12 minute including warm-up.

B) 3 RFT of:
25 KBS (Rx- 50/35#, Scale I-35/25, Scale II-25/18)
50 Air Squat (Scale to 30)
*12 minute cap.

Mobility:
1:30 Lizard