1/30/2021 WOD

A. (For warm up) 25 backwards arm circles 30 second bicep stretch each side 25 med ball front squat 20 ring rows 250m row 10 push ups B. “Fall Fun” (Teams of 4) (20 rounds for time) 2 rope climbs (no

A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 25 thoracic extensions (wall) 25 banded rear delt raise each side 25 Patrick step up each side B. (2 rounds) 50’ banded monster walk

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 saddle with tricep/ shoulder 10 v-ups 1:00 ring dip hold 10 toe squats 1:00 plank B. (5 sets) 3 ring muscle