Wednesday, June 23rd, 2021

Coach led warm up 

Lacrosse ball mobility 

PreWod core

Alt. Every :30 sec for 9 min of:

Alt. Toe touch

Plank hold

Hollow knee to elbow crunch

WOD

3 rounds for time of:

Row 500/450 meters

12 muscle-ups bar or ring (mod: jumping, pull-up+dip, or ring row+dip)

Post time to Wodify and whiteboard