Friday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD

Run 250 meters

50 front rack lunge steps

Run 500 meters

50 front squats

Run 750 meters

20 push press

Run 500 meters

20 thrusters

Run 250 meters

50 front rack lunges

20 burpees

Run 250 meters

Time
Posted on Friday September 22nd, 2017
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