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10.12.17

12
Oct

10.12.17

Warm Up:
2:00 run/row/bike
Dynamic warm up from coach for 5-8 minutes

Mobility:
20 wall slides
10 push ups
:45 banded lat stretch each side

Primer:
3 sets of 12 single arm DB presses (6 each side) -pick weight for UB reps
3 sets of 12 parallel ring rows- get feet up on a box and row rings to your sternum- scale to no box with feet on ground.

 

WOD
For Time
40 DUs or 120 singles
800m Run with sandbag- 50/35#
80 Flutter kicks- left + right leg= 1
800m Run with sandbag
40 DUs or 120 singles

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