Thursday 7.18.19

WOD:

5 Rounds for time:

Conditioning Exercise #1

Conditioning Exercise #2

Rest 1:30

*Pick 2 Conditioning Exercises:

500m Row

400m Run

500 Ski Erg

.7 mile Bike

300m Assault Runner

CASH OUT (Not included in your time):

3 Sets for Quality:

15 KB Upright Rows

30 Ab Mat Sit Ups

POST WOD:

30 Sec. Static Stretches: Forward Fold, Straddle Pose, Pigeon Pose, Happy Baby, Revolved Reclined Back Stretch, Plow Pose, Fish Pose