October 19, 2021

Doubles Competition INFO HERE!

strict pull up static hold 3x20s into 9/12 cal ski. rest 2 minutes.

30 min amrap
800m run
700/800m row
1400/1600m bike
*25yd farmer carry after each machine / run

post wod abs: 1 min plank 2 min amrap hollow rocks 1 min plank.

Pre class mobilization: foam roll calves and Theragun big muscle groups

Post wod cool down: free stretch 10 minutes