WOD - FRIDAY 6/7/19

Mobility: Lats/Shoulders

Part A: Three Sets of:
15 GHD SU 
15s Hold Banded Shoulder Open - each
3 3s. Pullup Hold (chin over bar) w/3s. Controlled descent (everyone uses a box or jump to get to the hold - no pullups)

Part B: 12:00 Volume accumulation
2 Strict Pullups + 2 Strict Knees to
Elbows + 2 Strict Toes to Bar
*An unbroken complex = “1”

Part C: 6 min. AMRAP
6 Box Jumps (30/24)
10 Alt. DB 1-Arm Snatch (50/35)

Flexibility: Lats/Lower Back/Calves 

FLEX FRIDAYS

Five Sets: 
10 Bench Press
10 BB Bicep Curls
15 DB Weighted Situps

Four Sets:
10 DB Chest Press Neutral Grip
10 DB Hammer Curls
15 Leg Levers

Four Sets:
10 Tricep Pushups
10 BB Tricep Nosebusters
30 Russian Twists

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