WOD | December 6, 2016

WOD:

  4 Rounds

    25 x Cal Row

    25 x Wall Ball

    4 x Strict MU

    *Scale with 2 x Strict Pull Up

 

  *Cool Down

    2-3 rounds:

      Foam Roll Lats

      10 x Dislocate

      10 x Shoulder Bridge

     

EXTRA WORK:

  Weightlifting:

    Deadlift

      5 x 3 Heavy

  Midline:

    3 rounds:

      10 x GHDSU

      10 x Back Extension

      1:00 Plank

  Mobility:

    3:00 Tricep Smash (ea.)

    3:00 Pec Smash (ea.)

BOX INFO: 

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW