October 6, 2021
Doubles Competition INFO HERE!
1500m row into
3 rounds
12 front rack lunges 65/95
9 ring dips
6 chin ups
3k c2 bike
3 rounds
12 thrusters 65/95
9 ring dips ups
6 chin ups
Pre class mobilization: foam roll lats, t-spine, calves, 2 min each then Thera gun 20s each limb.
Post wod cool down: 10 min free stretch