Wednesday 11/21/18

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REMINDER: Last class of the day today is at 4:30pm

Warm-up:
Side-lying windmill x 10/side
Wall Leg Swings A/P x 10/side
Wall Leg Swings Lateral x 10/side
PVC:
Goodmorning x 10
SLRDL x 10/side
Alternating Reverse Lunge x 5/side
OH Squat x 10
Ring Rows x 10
3D Pull Apart x 10

Strength:
A1. Plate Pushup 6 x 2
A2. WTD/Band resisted Pullup 6 x 2 

WOD:
For Time:
800m Row
40 KB Swings(55/35) + 40 Wall Balls (20/14)
600m Row 30 KB Swings + 30 Wall Balls
400m Row  20 KB Swings + 20 Wall Balls 

Post:
Recovery: Stretch, foam roll, etc.