11/21/2017

Warm Up


-250m Row
-2x10s each Plank and Superman hold
-10 yard Samson stretch
-10 yard side lunges
-30s each Cross arm body shoulder stretch
-10 yard Quad stretch

Strength/Skill


2 Rounds 
25 V ups
25 MB twists
25 Hollow Rocks
25 Supermans

WOD


AMRAP 14
8 Wall balls
4 Back squats (160/115/80)

**add 2 reps to each exercise every round.

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