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03.29.18

29
Mar

03.29.18

Warm Up
400m row or bike
Cossack squat x 10 reps (5 each side)
goblet squats  x 10 reps- slow and controlled
Dual KB deadlift to bicep curl x 10 reps  start light so you don’t overload the tendons in the curl

Two sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Primer:
L-sit Hold accumulate 1:00

WOD
For Time- complete all three sections
15-12-9
wall balls  20/14 both to 10′ target
burpees

12-9-6
push ups
pull ups or ring rows

9-6-3
DB push press   50/35   35/20
DB rows (L+R =1)

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