Warm Up
2 Rounds of:
20 Cal Bike or Row
“Spiderman Sequence”
15 seconds at each of 4 positons
Plank
Left foot near hands
Left elbow at instep
Left Arm in the Air
Same on right side
10 Air squats
10 Scap Pull ups
10 Hollow Rocks
Wall ball and Farmers Carry instruction
WOD
5 rounds for time
15 wall balls
Farmers carry to 7540 wall with 53/35 lb kettle bell (start from front of rig by fridge)
15 cal row or bike (bike is Rx)
Farmers carry to 7540 wall with 53/35 lb kettle bell (start from front of rig by fridge)