Group Warm up -
50-40-30- Cals on the Machines (50 on 1 machine, 40 on another, 30 on another)
Banded Couch
Pigeon
Foam Roll upper Back
PVC pipe Crab walks
Strength
Week 12 Mad cow Squatting
Wod
For Time
100ft OH lunge 22.5/15
30 Strict Pull ups
75ft OH lunge
20 Strict HSPU
50ft OH lunge
10 Strict Toes to bar