Workout of the Day - January 4, 2024

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 100m Run
- 10 PVC Overhead Squats
- 10 Kip Swings
- 10 Sit-ups

Strength
Romanian Deadlift:
- Every 1:30 x 4 sets
- 4x8 @ 45% of 1RM Conventional Deadlift

Conditioning
For time:
- 30 Dumbbell Snatches (50/35)
- 30 Wall Balls
- 30 Chest to Bar Pull-ups
- 30 Burpees
- 30 Step-ups
- 10 Squat Snatches (95/65)

Focus Movement = Chest to Bar Pull-ups

WODTim Cosseyromanian deadlift, dumbbell snatch, wall balls, chest to bar, burpees, step ups, squat snatch