WARM UP

3x400M Run

• 1st – slow
• 2nd – medium
• 3rd – fast

-then-

2 Rounds Of:

• :30 wall sits
• :15 push ups
• :30 bottom squat KB hold
• :15 banded speed rows

Stretch

:60 tactical frog

:60 Childs pose

:60/60 pigeon pose

A. Series – 6 round complex of:

• 3 position snatch
• 2 hang clean
• 1 split jerk
• rest 90s

WOD

500 M row

21 (7/7/7)

• Barbell Cleans
• Wall Ball
• Knees to Chest

500 M row

15 (5/5/5)

• Barbell Cleans
• Wall Ball
• Knees to Chest

500 M row

9 (3/3/3)

• Barbell Cleans
• Wall Ball
• Knees to Chest

500 M Row