Saturday, November 30th

Warm-up 3x
10 Pulls on Rower
8 Ring Rows
6 Push-ups
4 Bird Dogs
Strength
4x
Max Pull-Ups (10+)
Max DB Floor Press (15+)
2Min Rest
Then:
6 min TABATA:
Alternating DB Curls
Banded Tricep Extension
*alternate movements every time.
WOD
For Time: 50/40/30/20/10
Wall Balls (20/14)
Ab Mat Sit Ups
Du’s/Singles x 2
(16Min Cap)