Wednesday

Pre Warm-Up 

3 Rounds 

10 KBS

10 lunges 

10 HRPU 

+

3 Rounds 

10 pass through 

10 band pull apart

15cal row 

 

Warm-Up

Dynamic Shoulders 

 

Strength 

A.) 5 Sets 

3 Bench Press 

6 Strict Chin-Ups 

8-10 DB Bent Over Row 

 

WOD 

5 Sets 

40ft Front Rack Walk @ 205/145

40ft DBL Waiter Carry 

30-45sec plank 

 

Cool Down 

1.) 4min ski erg 

2.) 3 rounds 

2 cobra stretch 

30sec pike stretch 

2018-09-16T21:05:20+00:00 September 16th, 2018|WOD|