Thursday, December 17, 2020
WOD
Warmup
Rowling - try to land on 500m exactly. * burpees for the number above or below *
Activation
Thoracic Ext Exercises Wall Facing Y Lift Offs Wall Angels Bird Dogs & Dead Bugs
Prohab
Banded Bentover Y Raises x10 Hollow Hold :30 sec 2 Rds
Strength
EMOM 15 min Min 1 - Deadlift x3 Min 2 - Strict Pullup x6 Min 3 - T2B x9
WOD
Death by Rowing 1 Cal Row in min 1 2 Cal Row in min 2 3 Cal Row in min 3 .... until you cannot complete the required number within the min
Campfire Cooldown
Banded Foot Strengthener x30/foot Archer in Saddle