A. 2 Rounds
Run 400m

Row 500m
-Rest 1min between rounds-
B 4 Rounds 3min on/1min Rest
4 Wall walks/Adv deficit hspu
8 Burpees
12 One legged squat (alternating)
16 DB sit-ups

Block Strength (Recovery day)

Row 4k (75%)

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.