Warm up

Roll-10min

Wrist Prep-3 min

Neck Rotations-3min

Bird Dogs-3min

(make sure to find you extension and Flexion )

Skinny PVC-3min

Active

20 Seal Jacks

10 Toe Touches (mimic KB Swing/ Deadlift  no flexion in spine)

5 times

WOD
12 Min Amrap
6-Pullups
36ft- FHC
5- Burpees
36 ft- FHC

She was a Doozy!!  There was nice consistent movement from all the classes.  I am happy with the attention paid to the scaled option on the pull ups (rows)  we will get there.  I am looking forward to Saturday!!!!