WU: 600m Row
then-
2 rds:
30 sec Goblet squat hold
10 Lateral Leg Swings
30 Sec Couch stretch
30 Sec Superman hold
ST:
Back Squat x 2
Work up to 90% for a double.
MetCon:
7 Min. AMRAP:
25 Wall Ball Shots (20/14) *10′ for M/F
15 Toes-to-Bar
5 Squat Snatches (70% 1rm)
*snatches are meant to be heavy, slow it down here and keep it pretty*