WOD - FRIDAY 8/9/19

Mobility: Hips/L-Spine

Two Rounds For Time:
400m Run
25 Burpees
400m Run
25 KBS (1.5/1) 2Rx(2/1.5)
400m Run
25 DB Devil's Press (40/25) 2Rx(50/35)
400m Run
25 KB SDLHP (1.5/1) 2Rx(2/1.5)
400m Run
25 DB S2OH (40/25) 2Rx(50/35)

Flexibility: Hamstrings/ Calves/Lower Back

FLEX FRIDAYS

Five Sets:
10 BB Bench Press
12 DB Chest Fly
15 Pushups

Four Sets:
10 BB Bicep Curls
15 BB Nosebusters
10 DB Alt. Bicep Curl ea.
15 Bent Over DB Tricep Kickback

Three Sets:
15 Leg Raises
20 Alt. Twist Leg Pulses
30 Upper Crunch Pulses

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