Thursday W.O.D.

Warm Up:

• 600m Row @ 2:00 Pace 

Dynamic Stretch Elements:

• Samson 12 steps, Mobility;Shoulders  Hips, Deep Squat ( 2 minute holds), Wall Sits (6#ball) 30 second holds x4. 

W.O.D.

**Perform the following rep scheme using a Treadmill and one 25# Dumbell

• Run 800 Meters
• One Arm Overhead Squat  Right  x15
• Run  600 Meters
• One Arm Overhead Squat  Left x15
• Run 400 Meters
• One Arm Overhead Squat  Right x15
• Run 200 Meters
• One Arm Overhead  Squat  Left x15

**Med Ball Target Squats

Stay strong!
-Johnny