Dec 2016

wod 20161220

3 laps, of:
Row 250 meters
Handstand Hold x 30s
Compression drill forward x 5 reps
Air Squats x 15 reps

5 sets, of:
Front Squat x 5 reps

5 sets, of:
Row 500M
* try to set a new PB, rest and cheer your buddys inbetween attempts

4 sets, of:
Nordic Hamstirng x 4 reps
Banded lat pulldown x 20 reps”