WOD: Thursday 12/15/16

Warm-up:

- Coach's choice

Strength/Skill:

- 6 x DB Single-arm Bench press (per side)

- 6 x DB Renegade Rows (per Side)

- 25 x Face Pulls (bands or kaiser)

Metcon: 4 Rounds Intervals (30s on/30s off)

- Bike Cals

- Push ups

- Ski Cals

- Hollow Rocks

Cash-out: 10m Foam roll!