Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 frog jumps
Strength
Row 500m for time
WOD
4 rounds
30 x 30s
Jumping lunges
Burpees
Push ups
KB swings
Post
6 mins. coach's choice abs/core
Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 frog jumps
Strength
Row 500m for time
WOD
4 rounds
30 x 30s
Jumping lunges
Burpees
Push ups
KB swings
Post
6 mins. coach's choice abs/core