WOD

September 28, 2017

Warmup
500m Row
Squat Therapy

4 Dive Bombers
Skin the Cat

Foam Roll

Skill
20 Min EMOM
Minute 1 - 200/175m Row
Minute 2 - 20 Hollow Rocks 
Minute 3 - 15/12 cals on AB
Minute 4 - 15 HR Pushups
Minute 5  - down and back x 2 

WOD
3 Rds
20 Backsquats 95/65

20 S2O 

 

 

 

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