WOD - SUNDAY 2/3/19

Mobility: Shoulders/Hamstrings

Part A: 3 Sets Not for Time:
10 Light Plate T's and Y's
10 90° Rotations
10 Light Banded External Rotattions off rack (each)

 Part B: Every 3 mins. for 21 mins. 
24 Box Jumps (24/20)
12 T2B

Record rest times for each round. Score is total rest time. If you don't make it in 3 mins. you get a 0 and go right into the next round

Flexibility: Lower Back/Lats


Part A: Four Sets of:
10 DB Bench Press into
10 DB Chest Flyes
10 DB Diagonal Bicep Curls ea.
20 DB Russian Twists - ea.

Part B: Four Sets of:
10 BB Close Grip Press
10 Tricep Push ups
12 BB Bicep Curls
20 Straight Leg Pulses 

Part C: Three Sets of:
10 BB Nosebusters
10 DB Hammer Curls
20 DB Weighted Crunch Pulses