WOD - FRIDAY 6/28/19

Mobility: Lats/Shoulders/L-Spine

Part A: 10 min. AMRAP
2 Strict Pullups
2 Strict Knees to Elbows
2 Strict Toes to Bar
* In light weight vest if possible (20/10)

Part B: 2 min. AMRAP
Dragon Flag/Leg Levers

Part C: Max Effort Front Lever Hold
*One attempt

Part D: 6 min. AMRAP
40 DUs (14 attempts)
12 DB S2OH (45/25) 2Rx (50/35)

2 mins. rest into

6 min AMRAP
30 DUs (13 attempts)
10 T2B

Flexibility: Lats/Calves Lats/Glutes/Quads

FLEX FRIDAYS

Five Sets:
5 Heavy BB Bench Press  drop set into
10 Lighter BB Bench Press
5 Heavy DB Alt. Bicep Curls drop set into
10 Lighter DB Alt. Bicep Curls

Four Sets:
10 BB Tricep Nosebusters into
10 BB Close Grip Tricep Press into
10 Tricep Pushups

Three Sets:
15 Tuck Ups
30 Bicycles Total
20 GHD Situps

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