Warm up:

  • 10 Good mornings (empty bar or kettle bell)
  • 10 Windmill stretches
  • 10 Hollow rocks
    • Quad stretch (standing ankle grab)
    • Seated twist for lower back
    • Hip opener stretch

For Time:

  • Cash in: 50 Kettlebell swings (53/35)
  • 1 mile run
  • 1,000 m row
  • 100 DU (or 200 single JR)
  • Cash out: 50 air squats
Categories: WOD