WOD 04.23.17

Warmup:

Foam rolling barrage, 2 minutes each side:

IT bands

Adductors 

Calves

Lats

Buy in/cash out:

1000m row for time

WOD:

AMRAP in 20 minutes:

10 Wallball, 20/14lba

20 Russian twist, 20/14lbs

10 Wallball sit-ups, 20/14lbs

20y Bear crawl

Post total rounds to beyond the whiteboard.