Warm Up:

500m Row

25 Push Ups

25 Sit Ups

25 Jumping Jacks

Mobility & Stretching:

Dynamic –

50 Feet Sideway Lunges

             Regular Lunges (Hands in Air)

             High Knees

              Heel to Butt

              Skip for Height

Strength/Skill:

15 mins to find Max Front Squat

WOD:

FOR TIME:

21-15-9

Thrusters (95/65)

Box Jumps (24/20)

THEN

21-15-9

Row for Calories

 

 

WORKOUT OF THE DAY