Wednesday 9/27

DROM

WARM UP 
4 x's thru
30 sec row
30 sec sq
30 sec rest
30 sec HR Push up
​
WOD
4 x 4 min rds
10-DKB SDHP(53-35)
50m front rack carry
10 wall ball
15 cal Assault 

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
Rowing hard deck row the pace shown for as long as possible or 500m
1:35/500m
1:40/500m
1:40/500m
1:45/500m
1:45/500m