WOD - SUNDAY 1/20/19

Mobility: Ant.Hips/Chest

Part A: Three Sets not for Time:
10 DB Box Step Ups each leg
20 Butterfly Situps
30 Mountain Climbers (15 each)

Part B: 10 min. AMRAP
10 T2B
10 Box Jumps (20/24)
10 Wall Balls (20/14)

Part C:  For Time:
In Teams of 4 or 5:
Assault Bike Sprint
4 athletes: 200 Cals
5 athletes: 250 Cals

Flexibility: Ant. Hips/Quads/Calves

SETS AND REPS
Warm up: Chest/Hips

Part A: Five Sets of:
8 Back Rack Alt. Rev. Lunges (from rack)
12 DB Bench Press
*increasing weight 

Part B: Five Sets of:
12 BB Bench Press
20 DB Walking Lunges (total)
*increasing weight

Part C: Five Sets of:
10 BB Nosebusters into
10 BB Close Grip Tricep Press
5 DB Heavy Bicep Curls into
10 DB Ligher Bicep Curls w/Twist

Flexibility: Chest/Glutes

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