MONDAY 11/28/16

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WISHING COACH BRADY A HAPPY BIRTHDAY

 

 

WARM UP
600 m Run
3X
10x ring rows
10x Sots Press w/5lb plate
(Alt arm)
10 X Bridge (hip raise)w single leg up
STRENGTH
20 RM Max BACKSQUAT
Add 5 Lbs to Thursday’s total.

WOD
10 ROUNDS
10 WALLBALLS 14/20
10 Burpees
100 m Sprint

CORE POST WOD
NFT
100 hollow Rock

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