WOD - FRIDAY 3/29/19

Mobility: Hips/Ankles/L-Spine
Warm up movements

800m Run
70 KBS (2/1.5)
60 Box Jump Overs (24/20)
50 Wall Balls (20/14)
40 Butterfly Situps
50 Wall Balls (20/14)
60 Box Jump Overs (24/20)
70 KB SDLHP (2/1.5)
800m Run

Flexibility: Foam Roller Lower Back/Hamstrings/Calves

FLEX FRIDAY

Part A: 10 - 10 - 10 - 10 - 10
Bench Press
Bent Over Barbell Wide Row
GHD Situps

Part B: 10 - 10 - 10 - 10 - 10
DB Chest Fly
DB Bent Over Low Row (w/neutral grip)
Leg Levers

Part C: 10 - 10 - 10 - 10 - 10
Push ups
Ring Rows
DB Russian Twists (each side)

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