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07.27.17

27
Jul

07.27.17

Warm Up:
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

then…

waiter squats x 5 each side
single leg step ups x 5 each side
incline push ups x 10 reps
cartwheels x 6-8 reps

Skill: bench press
5 x 3reps building load

WOD:
Loose Cannon with partner
Buy In: 30 abmat sit ups each
5 Rounds each – alternate rounds
5 DB man makers 50/30
100m sprint
Cash Out: 30 abmat sit ups each
*man maker is single side DB row, other side DB row, push up, DB clean, then press = 1 rep

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