WOD - FRIDAY 7/5/19

Mobility: Ant. Hips/Lats/ Shoulders

For Time:
800m run
60 Plate G2OH (45/25)
60 OH Reverse Lunges (45/25) - total
60 Burpees
400m run
40 Plate G2OH (45/25)
40 OH Reverse Lunges (45/25) - total
40 Burpees
200m run
20 Plate G2OH (45/25)
20 OH Reverse Lunges (45/25)
20 Burpees

Flexibility: Lower Back/Glutes/Chest

FLEX FRIDAYS

Four Sets of Superset:
10 BB Bench Press
12 DB Chest Flyes
15 Pushups

Four Sets of Superset:
10 BB Bent Over Wide Row
12 DB Low Row Each arm
15 Ring Rows

Three Sets:
BB Bicep 21s
20 Tricep Bench Dips

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