November 28, 2018

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 banded pull Aparts

6 inchworm walk out and back

3 wall walks

WOD:

40m EMOM

1 – 15 Cal Curve

2 – 5 DB Squat Clean Thrusters (55/35)

3 – 12 Cal Bike

4 – 12 Ball Slams

5 – 200m/150m Row

6 – 10 Landmine Thrusters

7 – 12 Wall Ball Shots

8 – 16 SA KBS (8 per arm)

DONE.