Sunny Saturday WOD

IMG_3782CF Warmup - 3 rounds of: 

  • Samson stretch - 10 sec. per side
  • Shoulder Rolls - 10 reps
  • PVC OHS - 10 reps
  • Pushups - 10 reps
  • Pullups - 10 reps (advanced: strict 1st rd, kip 2nd rd, butterfly 3rd rd)
  • GHD Situps - 10 reps
  • BACK Ext - 10 reps IMG_3755

WOD -

5 rounds for time of:

  • Row 500m
  • Run 400m

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