October 29, 2018

PVC

Foam roll

4 way banded walk with squats

10+1, 9+2, ….. 2+9, 1+10 of:

Wall ball shots

Push ups

WOD:

3 RFT

500m row

21 KBS

12 pull ups

Rest 3 minutes then:

3 RFT

300m ski

10 burpees

30 ab may sit ups

Done.