191216 - “Fernanda“


Warm up:
Cardio
Mobility
300M Row @90% Effort
 

Skill/Strength:
500M Row test
 

WOD: E4MOMx5
Rx:
250M Row @ avg 500M pace
10 Wallball Shots
50’ Sled Push (6/4)
*Slowest Round is your score
Scaled:
250M Row @ avg 500M pace
10 Air Squats
50’ Sled Push (2/1)
*Slowest Round is your score
Sport:
250M Row @ avg 500M pace
15 Wallball Shots (20/14)
50’ Sled Push (6/4)
*Slowest Round is your score
 

Mobility:
Circle-up
Quad LAX

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