11/19 Tuesday

Warm-up 

Band warm-up #2

3 x 10 reps

  1. Seated band rows

  2. Banded lunge with rotation (R/L)

  3. Banded thrusters

  4. Dynamic walk

  5. Bicycles

  6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

  7. Walking lunge with Sampson

WOD

Complete the following in a ping-pong fashion:

6x 5 pull-ups / 5 SB squat cleans

4x 7 push-ups / 7 KBS

2x 10 squat jumps / 10 SB bent over rows

Ray Traitz