WOD - FRIDAY 5/3/19

Mobility: Chest/ Shoulders

Part A: 10-8-6-4-2-5-10
DB Incline Press

Part B: 15 Min. EMOM
Min 1: 10 Ring Push Ups
Min 2: 12 Toes to Rings
Min 3: 30s. HS Hold 

Part C: 4 Sets Not For Time:
15 GHDSU (sub 20 Butterfly sit ups)
10 DB Bicep Curls

Flexibility: Mirror Pose Off!

FLEX FRIDAY

15 - 12 - 10 - 12 - 15
BB Bench Press
1-Arm DB Row - each arm
Hollow Body Hold w/Leg Raises

Four Sets of:
10 Plate Travel Push up 45#
10 Tricep Push up on Plate
12 BB Inverted Wide Row off Rack
30 Bicycles total

Three Sets of:
10 Alt. DB Twisting Bicep Curls each
10 DB Single Arm Tricep Kickback each
30 Upper Crunch Pulses

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