02.21.17

Warm up 

200 m run 

30 DU’s

grab a band for shoulder mobility until strength/gym starts

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Strength/gymnastics

4 rounds

20 sec flutterkicks

10 sec rest

20 sec plank shoulder taps

10 sec rest

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WOD

10 r0unds

250 m row

25 DU’s

10 box step overs 24/20″ 2×50/ 2×35

rest 90 secs

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cool down: 200 m walk

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Extra Credit: 

400 m front rack KB carry 2×70/2×53