:startwod:
Warm Up
Joint Mobility
Light Stretching
500 Meter Row
Strength Workout of the Day (SWOD)
Front Squat 5 – 5 – 3 – 3
Daily Workout of the Day (DWOD)
AMRAP in 15 Minutes
10 Box Jumps 24M/20W
5 Handstand Push Ups or 10 Push Press 95M/65W
10 Double Unders or 50 Jump Rope
Core Work
25 Glute Ham Sit Ups
25 Back Extensions
Skill Work
Practice Rope Climbs
:endwod:
