WOD


Warmup Good Mornings Hip Mobility Pushup Complex 30 GHD Back Extension 20 Hollow Rocks 20 Mountain Climbers Thoracic Spine Mobility Foam Roll Skill 5 Rounds (0:00-20:00 20 Russian Kettlebell swings (1.5/1 20′ Handstand walk (:45 sec HS Hold) WOD (25:00-45:00) Row 500 Meters then: 10 Rounds of: 10 Push ups 1 Power snatch 155/105 then: Row 500 Meters

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