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03.07.18

7
Mar

03.07.18

Warm Up
400 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
3 Strict Pull-Ups
6 Alternating Spidermans (6/side)
9 Slow Air Squats
12 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)
:20 seconds of Singles or Doubles

Skill: Bench Press
4 sets of 3 reps @ 80%

Primer to wod
mini-bands
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Banded squats x 20 reps

WOD
7 RFT
13 back squats  95/65
9 lateral hops over the bar

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