Wednesday, October 17

WU: Run 400 m / 2 lengths of gym: high knee run, high knee skips, over-the-fence, walking lunge, duck walk / Row 500 m

Then...  2 min each squat and shoulder mobility

WOD: Row 1000 m
         21-15-9  95/65
         Thrusters
         Burpees
         Run 800 m

Cash Out: Coach led stretching