-Warm Up-
5 minute row
Then
4 rounds
3 kips
3 t2b
3 high pulls (L)
3 CNJ (L)
3 high pulls (R)
3 CNJ (R)
100m Row
5 inchworms
-WOD-
Open WoD 18.1
AmRaP 20
8 T2B
10 DB CNJ
14/12 cals rower
Post WoD
10-15 min for quality
10 sciatic nerve floss each side
10 cat cows
5 yoga push ups (push up and push into downward dog)
10 upper extremity nerve floss
20 sec table top
