Question of the Day: pre or post WOD shake or none? 

Warm Up 2 X's:

  • 250m row
  • 10 PVC pass throughs
  • 10 PVC halos 
  • 10 pit pulls
  • 10 ground kongs
  • 10 cat backs

Mobility:
2 min each side banded front rack mob

Skill:
review kip swing, k2e, t2b, muscle up

Workout:
For Time:
5 rounds 10/12 cal row rest 1 min between then (same timer)
7 rounds 15 slam balls 10 t2b

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