WARM UP: 10 min AMRAP
Row 500m
10 Wall Lean run position, each leg
20 jumping jacks
10 box jumps
10 banded pass throughs
MOBILITY: IT Roll and smash
SKILL: 15 min to work on a goat
WOD: “Sketchy”
20 min EMOM
2 Box Jumps (24/20)
4 Burpees
8 Air Squats
**If you fail before 20 minutes, row 200 m for each minute failed. i.e.: if you cannot finish at 15 minutes, you have a 1000 m row.
**If you fail before 20 minutes, row 200 m for each minute failed. i.e.: if you cannot finish at 15 minutes, you have a 1000 m row.
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