8-Jan WOD

WU:

1k Row

1k Run

3 rounds of -

10x squat

10x plank /PU

10x back raise

10x flying dog

HFS

Stretch & form roll

SWOD:

T.Y.I 3x8 3kg's

SLDL 3x5/5 10kgs 

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

2x 500m Row for time:

2'03

2'13

Stretch