WOD
Mobility
(6 Minutes)
Foam Roll: T-Spine, Lats, Hips/Quads
Foam Roll Pec Stretch*
(4 Minutes)
20 Calorie Row
Dynamic Warm-up
Strength
Back Squat
Warm-up to 60%, then 6 reps every 90 seconds for 8 Rounds (12 Minutes)
Conditioning
5 Rounds for Time (15 Minute Cap):
5 Snatches (50% of 1RM)
12 Calorie Row
15 Unbroken Wallball (20/14)*
*If you drop the WB, restart the count (choose an appropriate weight)