Friday December 1, 2017

Warm Up
1 minute
easy row
active spiderman

:45
Medium Row
Active Sampson

:30
Fast Row
Push up to down dog

:15
Hollow Hold
Arch Hold

Mobility
Child's Pose
Wrist stretch
+
PRACTICE movements in workout

WOD
For total reps
AMRAP 13
55 Burpees
55 Pull Ups
55/40 Cal Row
55 HSPU or strict DB Press 35/20

POST WOD
Group Stretch