Part A: Mini core wod

9min Amrap

20 Hollow rocks

20 Floor wipers

1min plank hold

-Rest 2min-

Part B: 21 min AMRAP

13 Back squat 75/55

19 Sit-ups

13 Push press 75/55

Run

Block Strength/Recovery day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row 6k