15.02.06

**Don’t forget, Bane Social WOD is Saturday at 8am, NOT 9am. See you all there!**

 

A lot of people are starting to say that they are really sore. Sometimes you NEED to listen to your body and take a rest day.

Stretch & mobilize. It’s SUPER important AND helps prevent INJURIES!!!!

 

TRAIN SMART!!!!

 

We are not discouraging from coming in. You can absolutely come in and stretch here at Bane!!!

Or do a recovery day and just row. There are always options!

Just don’t push yourself too hard that you pay the price.

 

 

Friday, February 6

 

 

Warmup:

 

See Whiteboard

 

 

Strength:

 

E3MOM 15

7 Front Squats @ 65% of 1 RM

 

 

WOD:

 

6 RFT

4 Pull-ups

8 KB Russian Twists (1.5/1)

10 Cal. Row

 

**IF not enough Rowers, everyone will do 10 Burpee over Bar**

 

 

Cashout:

 

Banded Hammy Curls 4 x15

OR

Partner GH Raises 4 x 8