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“CAPONE” WOD 1/7/19

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WARM UP: 400 M. Row or Run 10 Y’s, T’s, & W’s 10 Reverse Fly’s 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 Front Squats 5 Inch Worms 10 Scorpions Then: Mobility WIN SKILL: EMOM 9 MIN. 1: 30 Sec.Hollow Hold MIN. 2: 7 Strict Pull Ups MIN. 3: 7 Strict Bar […]
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