Monday November 2, 2015

Warm-up
• Tabata row or airbike - 20 seconds of work 10 seconds of rest 4 intervals

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength: Weighted Pull-ups **work to a heavy max

Wod:
9 rounds:
11 wall balls (20/14)(14/10)
11 burpees