Wednesday

photoTime to Work

WU
400 m Run
400m Row
2 min Airdyne
yes all 3.

then
6-5-4-3-2-1
Wall Squat
Ring Row
Walking lunge

5 mins Foam Rolling

WOD

7 Round Grinder for Quality
(as long as it takes so buckle up)

10 Thrusters 95/65# Barbell or KB for challenge

10 Pullups
10 box Jumps 32/24
400 m Run with Sandbag

Foundational

AMRAP 35 mins

10 Front Squats
10 Pullups or Ring Rows
10 Box Jumps
400 m Run

Cooldown
Stretch & Relax

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