Wednesday, October 27th, 2021

Coach led warm up 

3 rounds of:

1 min plank shoulder taps

10 knee to elbow crunches

1 min single unders

20 banded row (from low post)

WOD

5 rounds for time of:

20 GHD or weighted sit-ups (30/20)

20 Calorie row

Post time to Wodify and whiteboard

Extra credit

3 rounds of:

1 k bike

Max time bag or d ball bear hug hold