Roger
NO OPEN GYM TODAY
WARM UP
Jog the box for 4 minutes with footwork
1 round
10 Arch Hollow Swings
10 Lunges
10 Push Ups
Stretch
STRENGTH
DB Bench Press
8-6-4-4-4
Ring Swings
(8) 4
WOD
THE QUIET MAN
For Time:
4 Rounds
10 Squat Snatch 95/65
15 T2B (20 K290 or Roll-ups)
30 Calorie Row / Bike (alternate rounds)
ICING
Jefferson Curl 20 Reps
Dead hang