Continuers WOD 12-20-18

Warm Up

400m Run

Roll out Glutes

Backward Cycle x 2 blue mat

Baby Gate Tree Branch X2 blue mat

Row 300m

10 Scap push ups

10 Cal Bike

WOD

5 rounds 

5:00 min windows

20/14 cal row

5 shuttles to 7540 window 

20/14 cal assault bike