Wednesday, December 9th

Warm-up
20-16-10
Jumping Spider Lunges
Seated Banded Row
Banded Clamshells (ea leg)
Hollow Rocks
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
WOD
For Time:
75 Wall Balls (20/14)
Every minute on minute: 5 Burpees
*the 5 burpees start after the first minute of wall balls are complete.
*7 min cap