-Warm Up-


5 minute row


Then


4 rounds


3 kips

3 t2b

3 high pulls (L)

3 CNJ (L)

3 high pulls (R)

3 CNJ (R)

100m Row

5 inchworms


-WOD-


Open WoD 18.1



AmRaP 20


8 T2B

10 DB CNJ

14/12 cals rower




Post WoD



10-15 min for quality


10 sciatic nerve floss each side

10 cat cows

5 yoga push ups (push up and push into downward dog)

10 upper extremity nerve floss

20 sec table top