Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips20 jump squats30 4ct mountain climbers40 side plank knee to elbow taps50 alternating pistols Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 banded good mornings, 400m run Team WOD 10 Rounds With an empty bar for all…(45/35#) 5 good morning 10 jump squats 20 lunges (each leg is 1) Partner does shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1 is finished. For more »