Thursday’s WOD

Warm-up:
10 minutes @ easy pace:
25′ Inchworm
25′ Samson Stretch
25′ Squat + Broad Jump
:30 Hollow Hold

Strength: 

Back Squat 6-6-6-6

WOD:

21-15-9 For Time:
Back Extension
Toes-to-Bar
GHD Sit-Up

TIMECAP: 8:00

Extra Work: Row 4000m @ 9