October 5, 2021

Doubles Competition INFO HERE!

A1. Bench Press 2x2, 2x1 80-95%
A2. DB Row 4x3 / arm

5 Sets
12/15 cal ski
100yd farmer carry 35's/55s outside tree island
50yd sandbag carry 70/100 (25yd right shoulder / 25 yd left shoulder) inside down and back length of floor

Post wod: 3 min amrap
10 lemon squeezers
10 toe touches from back
10 sit ups

Pre class mobilization: Thera gun 20s each limb.

Post wod cool down: flag pole lat stretch, posted chest stretch, figure four stretch, couch stretch - 2rounds 30s each.