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Quadratic Formula

WARM-UP Dynamic Warm-Up & WOD Prep


SKILL

"Pancake" - Hip Mobility


STRENGTH

Barbell Complex x 3 Rounds

5 Deadlifts

1 Power Clean

4 Front Rack Lunges

1 Push Press

3 Front Squats


WOD "Quadratic Formula" - 4 Rounds For Time (TC: 16'):

20 Shuttle Runs

15 Box Jumps

12 Toes-To-Bar

9 Thrusters


"I would rather die on my feet, than live on my knees."

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