11/27..WOD

Warm up:

  • 15 jumping lunges
  • 15 burpee broad jump inchworms
  • 2 min birthing wall stretch
  • 2 min hip approximation with external rotation each side
  • 2 min shoulder approximation active external rotation

Skill/strength:

  • x3 back squats @ 70-75% EMOM for 8 MIN

WOD:

  • Row 1k

rest 4 mins

  • Row 500

rest 2 mins

  • Row 250

These are max effort rows.