Friday, November 20, 2015

Arm/Leg Swings
Samson Stretch
250m Row
2 rounds of:
10 Kipping Glides
10 Wall Squats
15 Ab-mat Sit-ups

WOD
Conditioning
For time:
1000m Row
60 KB Swings 53/35#
30 Toes 2 Bar
800m Run
Rx+ = 70/53#

PMOD
For Time:
10 Rope Climbs
Rx+ = 10 Legless Rope Climbs
Scale to 5 Rope Climbs

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