DATE – Friday



Alternating 3x250m Row Sprints with partner – stretch while waiting



Shoulder stretch with bands

Posterior Chain Floss


WOD A) Alternating EMOM x 20 mins:


Odds: 2 touch’n’go Power Cleans + 1 Push Jerk – Heavy but fast

Evens: 5-10 Toes to Bar – pick a number and try to maintain it


WOD B) 2km Row for time