Friday, August 20th, 2021

Coach led warm up 

Foam roll 

Then,

Active warm up:

Alt. Tabata for 6 min of:

Burpees

Hollow to superman 

WOD

3 rounds for time of:

Row 400m meters

21 dumbbell thrusters (35’s/25’s)

12 chest-to-bar pull-ups (mods: regular, banded, or supine ring row)

(20 min cap)

Post time to Wodify and whiteboard