Power Bar

Warm-up:

Row 20 Calories
20m Elbow to Instep

Then: 

10 Minute Strict Pull-up or Strict Muscle-up Practice

Mobility:

Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder
Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction, Weighted Knee Squat

Skills & Technique: (Click below for links to more info)

Rowing 
Wall Ball

Wod:

Power Bar

EOMOMx22 Minutes

Odd: 14/10 Calories (Rx+ 18/14 Calories) 
Even: AMRAP Wall Balls 20/14lbs (Rx+ Unbroken Wall Balls)

Score Wall Balls only. 
2 Minute wall sit penalty for each failed row interval. Due at the end of class. 
(Set the clock for 12 rounds of 1 minute of work and 1 minute of rest)

Greg KeeterRow, Wall BallComment