Friday, 9 Aug 2013
This is not recommended...
WarmUp - any order
200m Run
500m Row
10 Puhups
10 Pullups
10 PVC OHS - slow, rest in bottom
Mobility - 1 min each
Spiderman - 1 min each side
Stripper Pole
Hip Stretch on Box - 1 min each side
Shoulder - bands & PVC
WoD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pullups - sub as necessary (ring rows/bands)
Tire Flips - heaviest possible
Post WoD time
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