12/30

Warm Up

500 m Row / 400 m Run

10 PVC OHS

10 PVC Pass Thrus

10 Arm Circles (fwd & bk)

10 Air Squat Holds

Dynamic

 

Strength

Back Squats

5 x 5 start @ 70% & build

 

WOD

5 Rounds for Time

400 m Run (on odd rounds)

500 m Row (on even rounds)

21 Wall Balls (20/14)

9 Burpees

WORKOUT OF THE DAY