Friday – 140404

Warmup

5 Minute Spealler Warmup

Shuttle Run or Run 200m

1 Round CrossFit Warmup

Shuttle Run or Run 200m

Double Under/Row/Mobility

Skill

Handstand Hold/Handstand Walk

Remember, no matter how good you get at a skill, there is always another level.

WOD

3 Rounds

Row 500m

Run 400m

Rest as needed

*Advanced athletes may complete up to 5 rounds

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