Good luck in Nigeria Coach Rob! See you in April!
Pre-WOD:
2 Rounds
1 minute Double-Unders
1 minute Row (calories)
1 minute roll to candlestick (superman/hollow hold)
Skill: Pull-up or Bar Muscle-up
Conditioning:
18 minute AMRAP
1000m Row
50 Wallballs
40 Pull-ups
30 Front Rack Lunge (135/95,105/75, 75/45)
20 HSPU’s (40 HRPU)
10 MU’s (20 Dips)
