Not 4 but 5.....

Warm up:
25ft lunges
10x pass through with pvc
10x push ups
10x ohs
10x wall quad stretches with pvc
hip and shoulder mobility
roll out

WOD
5 rounds for time
400m run
15x ring rows
15x push or split jerk 

rx 115/75
b: 95/65
c: 75/45

ring rows

**You will have to enter through the back door for classes tomorrow.
** Please warm up if you arrive early. Don't forget our efficiency class Saturday the 19th at 830am. we will go over rowing techniques, pull-ups, box jumps and more. Wod will follow at normal time.