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