7/9 WOD

Shermany
warm up – 100 jump rope
2x 10 squats
10 shoulder swings
10 groiners
Skillwork – Frt Squats 5×5
WOD – 3 min AMRAP w/ 1 min rest between
rnd 1 – row for calories
rnd 2 – wall ball 20/14
rnd 3 – kb swings 24/16
rnd 4 – frt squats 95/45 -OR- row for calories
Cooldown –

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