Friday 12/6/19

Warm up:
2 min bike / row, then
2 Rounds
50 ft lateral shuffle ea direction
10 box step ups
1 rope pull to stand

Strength (After WOD): DB Row
Two warm up sets, then
4 x 6 AHAP
*10-15 band external rotations after ea working set

WOD: 5 Rounds for max calories (20 min running clock)
3 min work
2 Rope climbs
10 pistols
Max cal bike or row in remaining time
2 min rest

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped hip adductor stretch with wrist extension

Notes: Band external rotations can be done one arm at a time or
athlete can save time by performing bilaterally. Scale for rope climbs
should be determined by coach (x2 if athlete is Rx level, but forgot
socks, is afraid, etc. May keep at 2 reps / for newer or scaled
athletes). Standard pistols scaling.