Wednesday September 11

Warm up: 

500m row

30 wall balls

30 ring rows

40 butterfly sit ups

Skill: 

Bully stretch

Shoulder stretch

WOD:

3 RFT

15 Burpee box jumps

20 weighted lunges (45/25)

30 squats

400 m run

We will be doing the 9/11 WOD in Saturday since it is so long.