12.5.19 Thursday

Mob:

Folder in Bin Please =) + Corrective Sheet

FR: Lats/Thoracic/Quads x2m

(Do you like pickles?)

2 Rounds:

HB/ SM/ HBR x5e

Inchworm + Push Up

Seated Rope Footwork x5

250m Row

WOD: I Am the Captain Now

50-40-30-20-10

Calorie Row

50-40-30-20-10

Ab Mat Sit Ups

5-4-3-2-1

Rope Climbs

(30m Cap)

Cool Down: 3 Sets

Band Ext Rotations x15e

Band Bicep Curl x15

SB Infra x10e