Strength/Skill: 

IMG_1718

BB Bent-over row
4×6 @21X1

WOD:
4 Rounds​​
15 KBS​(2/1.5)
12 Slam Balls​(30/20)
9 Burpee Box Jump Overs​​(24/20)
300/250m Row

*60 sec rest b/w sets
*goal is to be faster on each row
*KB weight should be challenging but able to complete unbroken

Conditioning:
5 Rounds​
20 Squat Jumps​
30sec Ring Plank
10 Burpee 
Run 200m (attempt to increase your run pace each round) 
*rest 90sec between rounds

*

Momma’s Quote of the Week: 
“You don’t have to be great to get started, but you have to get started to be great.”—Les Brown