190927 - “Captain Grunt”

**New evening hours starting Monday, September 30th- we will be switching the evening classes to 4pm, 5pm, 6pm**

Warm up: Med Ball wind sprints Dry Run

WOD: 

Every 4 minutes for 6 rounds, slowest round is your score. Rx: 400M Row 200M Sandbag run (75/50) Scaled: 300M Row 200M Medball Run (20/14) Sport: 500M Row 200M Sandbag Run (75/50) 

mobility: Spine roll Ham twist Calf lax 

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