Well, folks. Here it is–16.5, aka 14.5 and it is a tough one! A very special thank you to Tara for putting this series of mobility prep and post WOD cool downs together for us! Make sure you thank Tara the next time you see her in the gym!

3, 2, 1, GO!!!

Warm Up

20 feet of inch worms


2 Rounds with empty bar

5 Push Press

5 Front Squats

5 Thrusters

Cool Down

Foam roam Quads x1 min each 

Figure 4 Stretch x 1 min each side

Samson stretch x 1 min each side

10 reps Cat/ Cow

1 minute in Child’s Pose