WOD - SUNDAY 5/12/19

Mobility: Hips/Shoulders

Part A: Two Sets not for Time:
10 SL DB RDL - each
15 Push ups
20 Air Squats

Part B: “FIXED LINDA”
For Time:
10-9-8-7-6-5-4-3-2-1 
Dead Lift (275/215)
Bench Press (185/125)
Squat Clean (135/105)

Flexibility: Lower Back/ Hamstrings/Chest:

SETS AND REPS

Four Sets of:
12 Banded Ext. and Int. Rotation each
12 SL KB RDL into
12 SL KB Reverse Lunge then switch legs

Four Sets of:
12 DB Arnold Press 
20 KB Sumo Deadlift

Three Sets of:
5 - 10 - 15 
Drop set DB Alt. Bicep Curls
Heavy for 5 each
Medium for 10 each
Lighter for 15 each
Drop set 1-DB OH Tricep Ext.
Same as above

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