Friday 12-18-15

Friday 12-18-15

Warm up

4 Frames rowling

10 OHS

Shoulder mobility 

Dynamic stretches 

Conditioning

WOD #1

500m Row

50 Sit ups

400m Row

40 Sit ups

300m Row

30 Sit ups

200m Row

20 Sit ups

100m Row 

10 Sit ups

15 min Cap

WOD #2

10 min AMRAP

5 Burpees

4 T2B

3 Pull up

2 C2B pull ups

1 Bar muscle up

 

 

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