-Warm Up-


Mobility 

- quads  

- glutes  

- hamstrings  

4 rounds  

20 Banded step overs 

5 lateral step ups  

5 1 and a quarter wall balls

150m row


-WOD-


Open WOD 19.1


AmRaP 15


19 wall balls

19 cals rower


If they are coming Saturday to do the open


*practice round get a feel for the WOD on Saturday


Every 3 minutes x 5 sets


10 wall balls

10 cals