January 2, 2021

Ask a teammate what defining moment they had in their life. You’ll learn things you never knew before. Immediately you will know your teammate a whole lot better!

Primer:
7 Minutes For Quality: 
50 Ft OH KB Carry
20 Lunges 
50 Ft Bear Crawl
20 Single Arm Bent Over Row
50s Machine

Mobility:
Pigeon
Bottom Squat Hold 

WOD: 5 Rounds: Barbara + 
10 Bar Muscle Ups 
20 HSPU
30 V-Ups or GHDSU
40 Pistols 

No Muscle Ups:  5 Rounds:  Barbara + 

10 KB Swings @ 70/53
20 Push Ups 
30 V-Ups 
40 Pistols or Lunges

Time Cap 25 Minutes 

Bullet Proof Shoulders: 5 Rounds:
10 Russian KBS @ 70/53 
20 Single Arm DB High Pulls 
30 Tuck Ups 
40 Lunges