10.12.19 Saturday

Mob:

Folder in Bin Please =) + Corrective Sheet

FR: Lats, Upper back x2m

BW Bird Dog x5e (3s Pause on each)

(Would you rather have crazy colored hair or crazy colored feet?)

3 Rounds

250m Row

Kneeling/Low PU hold x20s

Skill: Strict Gymnastics

3 sets of each (rest as needed)

Weighted Strict Pullups x5-6

Ring Tri Ext x10-12

WOD: For Time Partner Workout

50-40-30-20-10 Cal Row

50-40-30-20-10 Situps

(Split reps as see fit)

22min cap

Cool Down:

Band Ext Rot x15e

Side Plank x30s each