2.23.17 BRING A FRIEND DAY

Warm up 

2 rounds

200 m run 

10 air squats

5 burpees 

5 box step ups

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Mobility

lacrosse ball on scapula

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WOD

2 person team

12 min AMRAP

400 m plate carry 45/35 (1 plate per team)

30 box step ups 24/20

20 slam balls 25/15

10 burpees

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cool down: 200 m walk

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Extra Credit: Back Squat

4×3 @ 85%