WOD - FRIDAY 9/27/19

Mobility: Chest/Shoulders

Part A: 15 - 12 - 10 - 8 - 15
Bench Press
Push ups

*20s Parallette or Ring L-Sit Hold between Supersets

Part B: For Time:
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees

Flexibility: Chest/Shoulders/Hips

FLEX FRIDAY

Four Sets of:
12 DB Chest Fly
10 Supinated Grip Chin Up (scale same movement on Rings)
20 GHD Situps

Four Sets of:
10 BB Push Ups
12 DB Single Arm Row (bench - each arm)
15 Leg Levers

Four Sets of:
5 DB Alt. Bicep Curls heavy
10 DB Alt. Bicep Curls Drop set
10 Plate Weighted Tricep Bench Dips
10 Tricep Bench Dips without plate
20 Alt. Twisting Leg Raises

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