CrossFit WOD (workout of the day)
Row: 1k
Then
H2H Swing: 30 (24kg/16kg)
Ball Slam: 30 (#30/#20)
Wall Ball: 30 (#20/#14)
5 Rounds

CrossFit LT Class (less technical)
:30/:15
ALT BIRD DOG HOLDS
DB BP
OTS
PLank
3 rds
then
3rds
30 SQ to target
20 ab mat
10 push up, Then
3 rds
30 KBSW (24/16)
20 Wall Ball (20/14)
10 Burpee, Then
3 rds
30 JSQ (no #)
20 ALT DB SN (35/25)
10 single arm DB TH (5R/5L)
BUY OUT: 100 ALT REV LUNGE