190927 - “Captain Grunt”


 

Warm up:

Med Ball wind sprints
Dry Run 

 

WOD:

Every 4 minutes for 6 rounds, slowest round is your score.
Rx:
400M Row
200M Sandbag run (75/50)
Scaled:
300M Row
200M Medball Run (20/14)
Sport:
500M Row
200M Sandbag Run (75/50) 

 

 

Mobility:
Spine roll
Ham twist
Calf lax 

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