WARM UP:
400 M. Row
10 Walking High Knee Holds 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 


WIN & FIT
WOD:
“WRAITH”
35 Min. Running Clock
8 Rounds
8 Box Jumps (24/20)
8 S.D.L.H.P. (70/53)
8 T2B
8 KB S20
*In time remaining Max Meter Row
**Score = Total Meters Rowed


AT HOME
WOD:
35 Min. Running Clock
8 Rounds
8 Box Jumps
8 S.D.L.H.P.
8 V-Ups
8 S2O
*In time remaining Max Meter Run
**Score = Total Meters Ran
***Use what you got

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