Tuesday December 6, 2022

Warmup

1:30 Bike/Row

10 Banded pull aparts

10 Banded diagonal pull aparts

10 Banded ext. rotation pull aparts

10 Banded OH Press

10 Glute Bridges

Mobility

Child’s Pose 1:00

Skill/Strength

Bench Press

Establish a 4RM, 3RM, and 2RM

Take sufficient rest between attempts.  Then, spend some time warming up for the WOD.

WOD

4 rounds:

25 cal row or bike

15 shoulder to overhead

F:  3 rounds; light or empty barbell

P1:  95/65

P2:  75/55

C:  115/75; 2 legless rope climbs after each round; bike cals, but 1 round ski erg cals (can be done anytime)