WOD - SUNDAY 1/27/19

Mobility: Lats/Shoulders

Three Rounds for Time:
20 KBS (2/1.5)
20 Burpees
800m Run
20 KB SDLHP (2/1.5)
20 Pushups

Flexibility: Chest/Hips


Warm up: L-Spine/Shoulders

Part A: Four Sets of:
10 Single Arm DB Renegade Row w/knee cross - each
10 Single Arm DB Reverse Lunge into OH Press (opposite arm and leg - start in front rack w/DB)
*escalating weight

Part B: Four Sets of:
12 GHD Hip Extensions
12 GHD Situps
12 BB Bent Over Wide Row
12 12 DB Lateral Raises

Part C: Three Sets of:
15 Dowel Lat Pressdown into
15 Dowel Tricep Extension
15 Plate Front Raises