Warm Up:
:40 on :20 Off
Row
Active Samson Stretch
Med Ball Squat Hold
Row
Active Spider-Man
Squats with Med Ball
Row
Child’s Pose with hands on Med Ball
Med Ball Thrusters
Skill:
Front Squat 3RM
*Safe to say the legs were feeling it after 20.4, so take today for moving them through the range of motion, pumping blood back into them and priming them for the workout
WOD:
AMRAP5
1000m Row
Max Effort Wall Balls (20/14)
Rest 5 min
AMRAP5
50 Wall Balls (20/14)
Max Meter Row
*1000m Row has a 4:00 Time Cap
*50 Wall Balls has a 2:30 min Time Cap
*Score will be the sum of each “Max Effort” stations.