Wednesday 7/18

COMPETE

Mobility:

Roller – Back, Lats, Quads

Warm Up: 3 Rounds

Row 1 Minute, increase pace every :20

10 Air

10 Kip Swings

5 Front Squats

5 Push Press

WOD: 20 Minute Cap

60 Cal Row

50 Wall Ball, 20/14

40 Box Jumps, 24/20

30 Pull Ups

20 Squat Clean to Thruster, 115/75

Cool Down: Couch Stretch