friday

Wod: 

5 rounds for time : 

20 burpee to a plate 45/25

20 box jumps 24/20

20 kB swings 53/35

20 cal row

rest 2 min after each round  

(if not enough rowers start in different spots)  

post wod abs as a group

1 minute plank

1 minute side

1 minute other side

1 minute raise feet off ground

50x4 count flutter kix