10.15.2015


Warm-up: 1/2 Tabata
G2OH w/ plate, POF Squat, Situps. Dynamic Stretch

Pendley Row

Strength: Pendley Row
4 Reps AHAP EMOM 10 Min.
You must contact your body just below the sternum on each rep.

WOD: FREE BIRD

9 Min. AMRAP
5 Box Jumps 24/20
5 T2B
5 Burpee

Icing: 30 ft. Handstand walk