190815 - “White Water Rafting”

Warm up: Cardio Mobility

WOD: For time Rx: 1,000m Row 40 Burpee to plate 1,000m Row 40 Ab Mat Sit-ups 1,000M Row Scaled: 750m row 40 Burpees 750m Row 40 Ab Mat Sit-ups 750m Row Sport: 1,000m Row 40 Burpee box jump overs (24”/20”) 1,000m Row 40 Toes to Bar 1,000m Row

Mobility: Spine Roll Ham Twist Cobra/DD