WOD

Warmup 500m Row Squat Therapy Good Mornings 30 GHD Situps Foam Roll Skill Power Clean + Hang Power Clean + Push Jerk Build In Complex WOD Open workout 14.4 As many rounds as possible in 14 minutes of: 60 Calorie row 50 Toes to bar 40 Wallballs, 20#(14#) 30 Power cleans, 135#(95#) 20 Muscle-ups (20 Pullups/ 20 Dips)

Challenge WOD 4 Rds 20 Hollow Rocks 20 V- Ups 20 Supermans :30 Sec Hollow Hold