October 11, 2018

Warm up

4 rounds

3 wheels/bridges

30 shoulder taps

30 cross jacks

Then

Calf and toe raises

25 reps of each in each direction

Strength

One arm rows

12-12-12-12-12-12 each arm

Drag curls

12-12-12-12-12-12

Bent over lateral raises with palms up

12-12-12-12-12-12

Wod

Amrap 17

5 shoulder to overhead

10 hspu

15 burpee bar hops

10 hspu

5 shoulder to overhead