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Pre-WOD: Stretching the Hip Capsule (video)
then, 4 Rounds of 10 Glute Bridges w/ 3s pause, 10 Burps, 5 World’s Greatest Stretch, 5-10 Seated Leg Raises

A1. Bulgarian Split Squat: 3s x5r ea. 
A2. Romanian Deadlift: 3s x10r

+ “CRCF052217”
2 Rounds for Time of
20 Dumbbell Squat Cleans (20% BW, ea.)
20 Box Jumps (24/20)
Rest 2 min
400m Run
Rest 2 min

Post-WOD: 3 Rounds
10 Paloff Press, ea. @3333 tempo
10 Low Side Plank Rotations, ea.


  1. BM3 says

    A. Wod- 13:25 Rx
    B1- split squats 31X1 tempo- 60lb DBs
    B2- Romanian DLs – 45lb DBs, didn’t do full 3 sets here

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