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