WOD
Primer
2 Rounds
10ea/side Thread the Needle
5 Jefferson Curls https://bit.ly/2of67qi *
10 KB Z-Press
*Focus on bending at each vertebrae/section of the spine
Strength
3 sets:
6 e/side Single Arm OH Rev. Lunge https://youtu.be/2X9EAcuMhbo
6 e/side Plank w/ Weighted Twist https://youtu.be/J7nam-xlygA
6-8 Strict Pullups (weighted as able)
Conditioning
Teams of 2, for Time:
50 Cal Bike
100 Toes to Bar
150 Wallballs (20/14)
200 Double Unders