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Warm Up

400 m Run / 500 m Row

10 PVC Pass Throughs

15 Wall Balls

20 Push Ups

25 Sit Ups

5 Inchworm with Push Ups

 

Strength:

Front Squat

3-2-1-1-1-1-1

Start @ 70% and increase

After each single, do 5 box jumps

 

WOD

3 Rounds for Time

500 m Row

400 m Run

25 Wall Balls (20/14)

Rest 3:00 between rounds

WORKOUT OF THE DAY