November 7, 2018

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 Cal Bike

15 KBS

10 Air Squats

WOD:

40m EMOM Circuit

1 – 15 Cal Curve Run

2 – 3 man makers (55/35)

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 4 TGU’s (2 per arm)

6 – 200m/150m Row

7 – 10 Pull Ups

8 – 10 OHS (95/65)