Dec. 8, 2016

Warm Up: Row & Airdyne

Mobility/Foam Roll

Warm Up: 
50 DUs
30 Cal Row
30 Burpees
15 KB Swings Russian

WOD: 
0 - 5 Minutes
5 Ring Dips 
5 Lateral Ring Rows 

5 - 10 Minutes 
:10 Ring Support 
10 GHD Sit Ups 

10 - 15 Minutes 
10 Barbell Pendlay Row
10 Hollow Rocks
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