WOD 4/16

2 min Row
50ft Alt. Lunge + Twist
50ft Side Shuffle
50ft Duck Walk
50ft Ostrich Walk
50ft Crab Walk
10 PVC Pass Throughs
10 PVC OHS

High intensity

AMRAP 30 with a partner:
50/35 cal Row
50 Wall Balls 20/14#
50 Burpees over the rower
50 OHS 95/65#

Break up reps however you’d like.

Beginner
AMRAP 25
30/20 cal Row
30 Wall Balls
30 No Pushup Burpees
30 Front Squats

RX+
30/20# WB
115/75# OHS

Cooldown
Legs, around shoulder blades