WOD - SUNDAY 3/3/19

Mobility: Shoulders/ L-Spine

Part A: 15 mins. Skill Work: Muscle Ups
False Grip
Low Rings Banded Catch
High Rings from box

Part B:  Three Sets not for Time:
10 DB Box Step Taps (ea.)
10 DB Bent Over Reverse Flys
20 1-DB Russian Twists

Part C: 10 min. AMRAP
3 DB ManMakers (45/25)
9 DB S2OH (45/25)
12 DB Box Step Overs (45/25 - all on 20" box)

Flexibility: Glutes/Hips/Shoulders

SETS AND REPS:

20 min. Every two mins:
10 Bench Press at 75%
(partner or triple up)

Four Sets of:
10 DB Alt. Bicep Curls
12 DB Nosebusters

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