03.13.17

Warm Up:3:00 bike, run or row 10 Russian twists with med ball 10 med ball cleans 1 length leg swings 1 length inchworms Mobility: 6:00 EMOM min 1: shoulder openers or PVC pass thrus min 2: wall slides x 10 reps min 3: favorite mini-band exercise

WOD: Four Rounds of: Assault Bike x 15/10 calories or Run/Row x 400 Meters Power Cleans x 10 reps (95/65 lbs) Wall Ball Shots x 20 reps (20 lbs to 9′ target; 14 lbs to 9′ target) Skaters x 40 reps L+R=1