WOD 11/24/21

Warm Up:

10 Lat Bar Jumps

5 RDL

5 Jump Downs/5 Kneeling Jumps

20 Flutter kicks

5mins

Strength:

E3M x4

5 PCL- TnG (Retest 9/27/21)

“The Gentleman”

500m Row

2 Dball to shoulder

500m Row

6 Dball to shoulder

500m Row

10 Dball to shoulder

-FT-

Extras:

3×50’ walking KB lunge+10 KB FSQ

3×15 Reverse hyper 

3×15 ghd sit ups