Monday

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

3 Inchworms 

10 Sit-Ups

+

30cal Row 

5 Burpees

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) 10-8-6-4

Bench Press 

Strict Chin Ups 

*Rest between sets, not between exercises 

 

B.) 10min Practice 

25ft SA DB OH Walking Lunge 

Handstand Walking 

 

WOD

OT2min x5

200m Run 

15 Wall Ball @ 30/20

 

Cool Down 

1.) 3min Row – HARD

2.) 2min Spit Practice On Each Leg 

3.) Roll Quads 

2018-12-17T12:16:35+00:00December 17th, 2018|WOD|