13-Dec WOD

WU:

1k Row

3 Rounds of-

10x Band Dislocates

10x OH Band Squat

10x PU

10x Back Raise

10x 2FG Act.

HFS

Stretch

Front Squat 9x3 (40kg to 80kg in 5kg increments)

Shoulder Press 5x5 (40kg)

500m row for time x2:

1.59

2.01

Stretch