13 Nov WOD – Wednesday, November 14th

WOD

4 Rounds for time
500m row
75 DU/ 225 Singles
50 Sit-ups/35 Sit-ups
25 Push-ups
50ft Handstand walk/ 100ft Bear Crawl
1 min rest
*35 MIN CAP

Recovery:

-T-spine smash with therapy balls
-barbell/KB calf smash (2 min each side)
-tricep barbell smash (2 min each arm)

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