Warm-up:
Row 500m
Mash lats on roller
Banded shoulders distractions
8 strict pull-ups
Zombie walk down
Backwards bear crawl back
15 hollow rocks
15 squats
On the 3rd day of Christmas….
Skill:
Rope climbs skill for 12 minutes
Max rope climbs in 3 minutes
Record reps
WoD:
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps (DB in each hand-Heavy)
Rest 3 minutes between sets.
Mobility:
Roll posterior
Banded hamstrings
Mash lats
Banded shoulders
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September 12, 2021