WOD 2018/09/21

Warm Up:

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

30 m Spidermans

200m Faster Row:

30sec Samson Stretch/leg

30 m bear crawl

30 m side shuffles

60 m burpee broad jumps

Strenght: Emom 10 min

even minutes - squat celn @ 80% 1rm

odd minutes- 2 push jerk + 1 split jerk @ 80% 1rm

Wod: 4 roun d for time

500 m row

500 m run

100 d.u