Warm Up
2x's
250m Row (slow Pace)
5 inch worms (w/ push up)
10 air squats,
Up and Back:
Bear Crawl
Samson stretch
8 hollow to arch on bar

MOB
90 sec per side Quad foam roll,
60 sec per side Gastroc strech (dynamyic) against wall extend and bend knee in a lunge position

Skill
1K Row Max Effort (record time will retest)

WOD
Partner WOD, 1 Athlete working at a time
6 Rounds each of:
Burpee Borad Jumps Up and back
5 CTB Pull Ups
NJ Sprint
*if doing solo rest 90 sec between sets

**Post WOD 90 sec ea. side Wall Hip Flexor Stretch** 

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