WOD - FRIDAY 4/12/19

Mobility: Shoulders/Hips

Part A: 20-15-12-10-8-15
Push Press from rack

Rest 2 min. between sets

Part B: 6 Min. EMOM
5 Strict Pull Ups
(Adv. 3s Neg + 2 sec dead hang
Scale Jump w/3s. neg)

Part C: 4 Rounds for Time:
12 G2OH (95/65) 2Rx (115/75)
12 Pullups 2Rx (C2B)

Flexibility: Shoulders/ Posterior Chain

FLEX FRIDAY

Part A: Five Sets of:
15 DB Chest Flyes
BB Bicep 21s
30 Bicycles total

Part B: Five Sets of:
12 DB Twisting Chest Press into
12 DB Alt. Twist Bicep Curl each
20 Alt. Twist Straight Leg Pulses

Part C: Four Sets of:
12 DB Hammer Curls together
10 Push up Plank to Elbow Plank each
30 Upper Crunch Pulses

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