Who is it?
Motivational Quote of the Week, “If you are tired of starting over, Stop giving up!!!”
Warm-up, (15min): Row 750m. 2 Rounds of 15 Air Squats, 5 Burpee, 10 Situps. Dynamic Stretch
Strength, (15 min.): Back Squat
5 Sprints followed by 3 good warm-up sets.
20/80%-40#
WOD: GIFT CARD
21 – 15 – 9 reps for time:
Wallballs 20/14
KB Swings 55/35
Pull-ups
Icing: Pigeon on the Wall 2 min ES Low Dragon 2 min ES