4/6

Bike ride 11 miles

A. Goblet squat, 10-12 reps x 4, rest 1 min

25# (12).

B. Dumbbell side bends, 10-12x3, rest 1 min

20# (12).

+

For time:
40 wall ball
20 v up
120 jump rope singles
run 800m

WOD: 7:49.4

+

:30 sec pancake
:30 sec Spiderman stretch
Standing quad