WARM UP: Run 400 m –or-
Row 500 m then
3 rounds or:
10 Wall balls
10 burpees
Mobility
WOD: 5 Rounds for time of:
3 OHS
5 Front squats
10 back squats
Set up one bar at body weight and use for all 3 movements.
DURABILITY: 50 back extension
50 sit ups
Anthony has finished Foundations and is really kicking ass. Nice form!
Nich doing his best Chopper Reid. Harden up and lose the ears mate! Great form!
