Thursday Dec. 17, 2020

Warm Up
Mobility:  Wall Hinge Stretch 1:00 https://www.youtube.com/watch?v=oG7UqetNLXc 

10 Wall Slides  https://www.youtube.com/watch?v=spdjr7xbHXM
10 Squat to Stand  https://www.youtube.com/watch?v=Dk2kXP_3Yn8 

2 Rounds:
12 Lunges
:30 Plank
8 Ring Rows 

Strength/Skill
Row/Bike/Ski Intervals
3 Rounds for Cals
1:00 Hard
1:00 Easy
:30 Hard
:30 Rest 

WOD (Strict 20-minute time cap)
50 Box Jumps
1k Row
50 WB Russian Twists
750m Row
50 Situps
500m Row
50 WB Overhead Walking Lunges 

Post-WOD Cooldown/Mobility (optional)
Supine Wall OH Squat 2:00