December 20, 2018

Warm Up:

PVC

Foam Roll

21-15-9

Cal Curve

Cal Bike

WOD:

5 Rounds – not for time – focus on strong and smooth

10 Body Rows

10 RDL (95/65) TAKE YOUR TIME ON THESE!

20 Step Back Lunges (10 per side)

20 Ground 2 Overhead – (35/25) – Using a weight plate

Aux:

10m EMOM

1 – 20 Cal Curve Run

2 – 20 Ab Mat Sit Ups

Finisher:

5 x 10 banded pull aparts – switch grip every set, start with supinated (palms up) grip