WOD-11/28/18

Hello, we start our new schedule 10/26/20 7am, 8am, 1pm, 5pm,6pm! Look forward to seeing you all either at the box or on Zoom! Warm-up 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs 10 Band O

Warm up: 200 meter run 1 round: 10 scapular pull ups 10 ring rows Mobility: 1 min PVC Y Rig stretch Floor Shoulder stretch Couch Strength: Bent over row supinated grip: 5x5 165/115 Conditioning: 1

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc