Angie, Lur and PJ.
Warm-up: Iron Scap, Group Agility. Dynamic Stretch
Strength: OH Squat
OH Squat Activation
10 (6)4
WOD: WAVERUNNER
For Total Calories
6 Rounds
2 min. to Complete
9 Thrusters 95/65
Max Calorie Row
Rest 2 min.
Icing: Goat Work – Spend a few minutes working on a weakness.