WOD - FRIDAY 6/17/16

Mobility: Shoulders/OH Position/Hips

Part A: Three Sets not for Time:
10 Dowel Wall Squats
30s HS Hold
10 Ring Rows
20s Hanging L-Sit hold

Part B: 8 - 6 - 4 - 3 - 3
OHS

Part C: "THE DARK KNIGHT"
For Time:
1-2-3-4-5-6-7-8-9-10
OHS (95/65) 2Rx (115/75)
Pullups 2Rx (C2B Pullups)

Flexibility: Lats/Hips

FLEX FRIDAY
Mobility: Shoulders/L-Spine

Part A: Four Sets of:
10 Seated DB Arnold Press into
10 Seated DB Alt. Bicep Curls - each
and
20 Triple Crunches into
20 Bicycles

Part B: Three Sets of:
10 DB 3-way Delt Combo into
10 DB Hammer Curls together
and
10 BB Nose Busters into
20 Close Grip BB Tricep Press

Part C:  For Time:
100 Pushups
100 DB Anchored Situps
*can split reps however you like.