WOD – Thursday 12/8

Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 push-ups
10 ring rows
:20 HS hold

Mobility
Group stretch and prep for OH position
Hamstrings and glutes for pulling

Strength
5 rounds
Sled pull – 50m
Waiter carry – 50m
*sled pull is a backward pull today; face sled.

WOD
“Thankful for Wall Balls”
5:00 max cals on AB
5:00 max wall balls (20/14#)
5:00 max distance farmers carry (70/53#)
No time for transitions. Plenty of strategy here.

Accessory Work
Accumulate…
100 banded leg curls
50 back extensions

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