Mobility: ROM WOD “The Key” 22 mins

 

Warm up:

400m run

12 Jump squats

12 Band pull aparts

5 strict Pull Ups/3 negatives

 

Strength: Back Squat

50%x10

60%x8

70%x2x5

50%x12

 

WOD: “Easy Street”

For Time:

Buy in 45/40 Cal Row; Then

21-15-9

Wall Balls 20/14, 10’/9’

Box Jumps 24/20

Straight Leg Medball Sit ups 20/14

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