WOD - FRIDAY 10/4/19

Mobility: Shoulders/ Hips

Part Three Rounds of:
45s. max meter Row
Rest 15s.
45s. HS Hold
Rest 15s.
45s. Max Box Jumps
Rest 15s.

Part B: For time:
40 Pullups
30 HSPU
20 Pullups
10 HSPU

Flexibility: Shoulder/ Triceps/Lats

FLEX FRIDAY

Four Sets of:
15 Leg Levers off rack
10 DB Chest Press into
10 DB Chest Fly
12 DB Bent Over Reverse Fly

Four Sets of:
20 GHD Situps (scale Butterfly w/45# plate)
12 BB Bench Press
10 DB Arnold Press
12 DB Bicep Curls

Four Sets of:
20 Alt. Twist Leg Pulses - total
15 BB Close Grip Tricep Press
Barbell Bicep 21's

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