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12.28.16

28
Dec

12.28.16

IMG_2902

Warm Up:
20 double unders
DB seated strict press x 8 reps
20 skaters
DB rows x 8 reps
20 mountain climbers
DB bicep curls x 8 reps

Primer:
5 x piked position push ups from the ground (working towards HSPU)
10 x wall slides

Incline T Raises x 10 reps
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Skill: Bench Press
5 sets of 3 reps
Build load starting at 60%

WOD:
Partner Row
20 rounds
1:00 on/ :10 transition
Max meters rowed as a team
Partner A rows the odd minutes
Partner B rows the even minutes

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