CONDITIONING

2 Rounds

  • Assault Bike x 2 miles

**OR**

  • Row x 1,500 m

Round 1 = Nost-Only (~70%) *warmup

Round 2 = BEST (100%)

*rest as needed

**In between rounds

  • Leopard Crawl x 25 yards Forward
  • Lateral Crawl x 25 yards Backward
  • Leopard Crawl x 25 yards Left
  • Leopard Crawl x 25 yards Right
  • Bear Walk x 25 yards

RECOVERY

SHOP Recovery Protocol

  • Nose-Only Walk x 3 min
  • Legs-up-the-Wall Breathing x 2 min
  • Foam Rolling x 5 min

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WOD December 2, 2019

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