December 11, 2018

Warm Up:

PVC

Foam Roll

Ski 150m

10 push press (45/35)

10 Thrusters (45/35)

Ski 150m

10 Pull Ups

20 banded pull aparts

Shoulder Mobility Group Warm Up

STRENGTH:

20m Push Jerk or Split Jerk – build to a heavy DOUBLE for the day.

WOD:

4 RFT –

Run 20 Cals on Curve

Ride 15 Cals

Ski 12 Cals

10 Wall Ball Shots