12.15.16

Warm Up:Circle of Trust Each person calls out a movement to do for 10 reps

6:00 EMOM shoulder opener on racked bar x:40 banded good mornings x 15 reps iron cross/scorpions on the floor x 10 reps each

Primer: 6 reps each side DB bent rows 12 reps KB sumo DL 6 reps each side DB strict press

WOD: Team of 2 alternating movements as prescribed 3:00 Wall Balls- alternate every 10 reps 2:00 Rest 4:00 Abmat sit ups- alternate every 15 reps 2:00 Rest 5:00 Rowing- alternate every 150m record total reps for each movement