Thursday 3/8

Mobility

5 Minutes on Roller


Warm Up

3 Sets on Rower or Bike

:30 easy

:30 Moderate

:30 Hard

x 2

rest 3 Minutes


WOD

3 Rounds for Time, 25 Minute Cap

Row 400m

Run 400m

20 No Push Up Burpees


EMOM

12 Minutes

1- :40 Plank, Elbows and Toes

2- 10 Thrusters, 95/65

3- 5-15 Pull Ups