Ryan squatting heavyToday is the final day of our De-load cycle. For our experienced athletes, even if you are feeling good – today is still an active-recovery day. Trust the method. Monday morning you are going to feel like Usain Bolt getting ready for his gold medal 100M! Warmup: 500M Row The 3 rounds not for time: 10 situps (GHD optional) 5 spider man stretch reps each leg 5 wall ball Then – 2 min mobility work with LAX ball each arm Today’s workout consists of 2 ‘Floater’ WODs that can be performed in any order. We will start athletes together in groups of 3. If you are not performing either workout – spend time with extra reps of the warmup exercises or other mobility work WOD-1: 2K Row time trial (De-load athletes – row at 60% PE) WOD-2: 21-15-9 Reps of Wallball Toes to bar Run 1 lap after each round Cool down: Minimum 2 laps walk/jog, mobile DROM, banded shoulder and hip stretches Post times for each WOD to comments.