October 22, 2021

Doubles Competition INFO HERE!

3 super sets
5 strict chin ups wtd
10 ring rows
rest 2 min

20 BBJO
25 cal row
30 power. snatches 65/95
25 cal row
20 BBJO

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

Pre class mobilization: foam roll lats, t-spine, smash. chest, foam roll ankles, 2 min each.

Post wod cool down: figure four 2 min, couch stretch 2 min, nerve floss 2 min, pass throughs2 min.