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