WOD

Warmup 500m row Squat Therapy 4 Dive Bombers 1:00m Plank Foam Roll Skill 24 mins on Clock - Every 4 mins start a new round 200/175m Row 15 KB Swings 1.5/1 10 Pullups 5 Burpees WOD - 12 mins Ascending ladder x 2

2,2,2...4,4,4...6,6,6...etc, Wallballs Box Jumps Push press 95/65