Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single WOD For time: 30 KB box step-ups 50/35 20″15 Toes-to-bar30 Calorie row or ski50 KBS30 Calorie row or ski15 Toes-to-bar30 KB...Read More
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