191104 - “Jump Ship”

Warm up: Cardio Barbell warm up

WOD: 4 rounds for time Rx: 500m row 15 Box Jumps (24/20) 15 Front Squats (95/65) Scaled: 300m run 15 Box Jumps (20/12) Sport: 5 Rounds, strict 20 minute time cap 500m row 15 Box Jumps (24/20) 15 Front Squats (115/75)

Cashout: Plank work

Mobility: Circle up Calf Pole Calf Smash

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

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