WOD - SUNDAY 4/7/19

Mobility: Shoulders/Wrists

Part A: Three Sets not for Time:
5 DB Turkish Sit ups - ea. arm
10 DB Bent Over Low Row - ea.
20 Lateral Bounding - total

Part B: 24 min. Every 2 mins.
Set 1: 300m Run
Set 2: 25 Box Jump Overs (24/20)
Set 3: 25 G2OH (45/25)
Set 4: 25 Air Squats

Flexibility: Lower Back/ Shoulders

SETS AND REPS:

Part A: Four Sets of:
12 DB Arnold Press
12 BB RDL
12 BB Bent Over Low Row
20 Straight Leg Lower Pulses

Part B: Four Sets of:
12 DB Lateral Raises
20 KB Sumo Deadlifts
12 Ring Rows
30 Upper Crunch Pulses

Part C: Three Sets of:
12 DB Reverse Flyes
20 DB Alt. Reverse Lunge with Standing Bicep Curl
20 DB Russian Twists each side

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