[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Mobility:
10 minutes of Shoulder/Lower Body Range of Motion
WOD:
Every 6 minutes for 30 minutes (5 sets)
400m Run
12 Overhead Squats 155/105#
12 Chest to Bar Pull Ups
12 Box Jump Overs 24/20″
Cash Out:
3 sets
10-12 reps Supine Ring Rows @2111
60 second rest
60 second Face Down Chinese Plank Hold
60 second rest
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