Workout of the day Thursday Sept 5th #Crossfit

Thursday Sept 5 WOD

Warm Up

3 rounds not for time

200m Run
20 Jumping Jacks
20 Arm Haulers
10 Squats w/ 14# Med Ball

WOD

17 min AMRAP
(My personal time was 7 rounds + more wall balls)

5 Wall Balls
10 Push ups
15 Back extensions
20 Sit ups

Strength/Skill

Wall Balls
3 rounds 8 reps each

Mobility

Hold each stretch for 30 secs. 2 rounds.

For shoulders:
Lay on stomach with head touching wall
Keeping arms straight walk hands up wall.

Cashout

100 Pass Throughs