WOD

Warmup 500m Row

Squat Therapy 1:00m Plank Pushup Complex Foam Roll Skill

mobility Friday WOD For time:

3 Rounds

10 OHS, 135#(95#)

15 Box Jump Overs, 24″(20″)

5 Shuttle Run *40-feet down and 40 feet back = 1 run. *Must have 3 points of contact over the line.*

When the clock hits 16:00:

For time:

3 Rounds

15 Push Jerk 135/95

500/ 400m row