WOD - SUNDAY 4/28/19

Mobility: Lats/ Hips

Part A: 3 Sets Not For Time:
30s Hollow Body Hold
16 DB Pistols (40/20) - 8 each
20 1 Arm Alt. DB Snatch (40/20)
200 m Run

Part B: 20 Min. OMEOM 
Even: 7 BB Bent over Row (135/95)
Odd: 7 SDLHP (135/95)

Part C: For Time:
30 1-Arm. Alt. DB Snatch (70/50)
60 DUs (18 attempts)
20 1-Arm. Alt. DB Snatch (70/50)
60 DUs (18 attempts)
10 1-Arm. Alt. DB Snatch (70/50)
60 DUs (18 attempts)
Flexibility: Back/ Calves

SETS AND REPS:

Four Sets of:
10 DB Chest Fly into
10 DB Chest Press
20 GHD Situps
10 BB Bent Over Wide Row into
10 BB Bent Over Low Row

Four Sets of:
10 Bench Plyo/Clap Push ups into
10 Bench Push ups
20 Straight Leg Raises
10 Chin ups into
10 Ring Rows

Three Sets of:
BB Bicep 21s
20 Elbow Cross to Bent Knee each side
20 Tricep Bench Dips

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