WEDNESDAY OCTOBER 18, 2023

STRENGTH / FOUNDATION

3X4:00:

3 ARM BAR L/R

20 BRIDGE STEP

5 BIRDDOG L/R

5 CAT-COW

10 FACE PULL

10 BAND ROW

10 PALLOF PRESS L/R

WOD

21-15-9-9-15-21, 15:00 CAP:

HAND RELEASE PUSHUPS (RX+ HSPU)

POWER CLEANS 95/65

COOL DOWN