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Warm Up:

400 m Run / 500 m Row

15 Arm Circles (fwd & bk)

15 Lunges – ea leg

15 Hollow Rocks

Dynamic

 

WOD

5 Rounds for Time

2 Laps w/ Weight Overhead (45/35 Plate) – For every stop or weight drop = 5 Burpees

20 Sit Ups

20 Push Ups

20 Goblet Squats (53/35)

*** After Round 5:

Finish with 1600 m Row

Your time is recorded after the row.

WORKOUT OF THE DAY