WOD

October 3, 2017

Warmup
500m Run 
Squat Therapy 
1:00m Plank 
Good Mornings 
Foam roll

Skill
10 Rds - 2 minutes each rd
250/200m Row 
max russian KB Swings 

 

WOD
15 Min AMRAP
5 Rounds for time:

5 Front squats, 165/115

5 Pull-ups

5 Hang clean

10 Hand release push ups

5 Push jerks

15 Air squats

 

 

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