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Monday

9
Dec

Monday

Workout of the Day
Warm up
4 Rounds every 2 minutes (unloaded bar)
10 Hollow Rocks, 8 sampson stretches, 8 RDL, 8 Bent Row
then
Front Rack Lunges (barbell or DB’s)
5 x 6 each leg
Alternate
Ring Rows or Bent Rows
5 x 8
then
WOD
-Stagger Start for bigger groups
-50 Calorie Row
-40 TTB or V-up
-30 Burpees
-120 Double Unders

Post your scores to the Whiteboard.

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