WOD

Warmup Squat Therapy 400m Run Pushup Complex 30 GHD Back Extension Good Mornings 20 Hollow Rocks 30 Russian Twists 15 Strict dips Foam Roll (0:00-8:00) 1000m Row for time (15:00-25:00) Complete the following not for time 2 Rds 50 Hollow Rocks 25 Supermans 15 Strict Pullups 10 Ring Dips (30:00-35:00) 5 Min AMRAP: Squat Clean Thrusters 155/105