Thursday, Dec. 10, 2020

Skill

Strict pull ups 4x8

WOD

40 Wall Balls

30 Back Squats

40 Dubs

Rest 1 min

30 Wall Balls

20 Back Swuats

30 Dubs

Rest 1 min

20 Wall Balls

10 Back Squats

20 Dubs

Row

250m x 6

500m

Booty/Ab

100 Hollow Rocks

Recent Posts

Warm up 5 mins band stretch Shoulder-lean away Shoulder across body Shoulders straight arms pull down Sideways Duck walk Ground...

Warm Up 5 mins cardio PVC 8 mins of Rows: Bend Over — 1-Arm. — 6-8-reps per set :30-:45 rests Pendlay — WOD —- BIG CHIPPER!!! 2...

Warm up 2 rds of: 10 JJ’s 10 T claps 10 Pogos 10 TTTTT’s 10 lateral line hops Then, 3 mins cardio 1 min hang 1 min wall sit...