Nov 29th By bjarrin on November 29, 2015 in WOD Warm up: 3 rounds not for time 5 Push Ups 10 Squats 15 Jumping Jacks 200m Row 5 min- Shoulder mobility and band traction 2 sets 10 Wall Balls 5 Pull Ups WOD: 4 sets 4 minutes 500m Row 20 Wall Balls (20/14) Max Pull Ups Rest 4 minutes
