Thursday, December 6th

Warm-up
250M Row
3×8
Banded Lat pulldown
Frog Squats
Hollow Rocks
Skill/Strength
8Min EMOM:
3-sec chin hold over bar immediately into 5-8 Strict Pull Ups
Then-Tabata: Bicep Curls w/ lightweight.
WOD
5 Rds of Stations: *don’t count just move
1:00 Wall Balls (20/14)
1:00 D Ball over Shoulder (70/30)
1:00 KB SDHP (AHAP)
1:00 Anchored Sit-ups
1:00 Rest