Friday WOD

Warm-up
Warm-up
3 Rounds: 10-15 Reps Each
– Samson Stretch 30 sec per leg
– Overhead Squat w/ PVC
– Sit-up
– Good Morning
– Ring Row
– Push Ups

Metcon
Metcon
AMRAP 10 minutes of:
8 V-Ups
7 Russian Kettlebell Swings, 70/53
6 Burpee Box Jump Overs, 24"/20"

5 min Rest and Setup for next Metcon
Metcon
2 Rounds for time of:
800m Run
20 Back Squat, 55% of 1RM
10 Strict, Feet Elevated Ring Rows