Tuesday 12/12/17

Strength: Pendlay Row + Slam ball OH slam
3 warm ups sets, then (4 x 3 AHAP with 3 OH slams immediately after ea working set)
*Rest aprox 2 min between working sets
WOD: 4 Rounds, NFT
A) 5 Cone suicide
B) 50 ft seated rope pull
C) Max UB DU’s
Accessory: 3 x 30 sec ea
Banded Lat stretch
Wall Calf Stretch