04.06.17

Warm Up:9:00 running clock Rotate thru three stations :40 row/bike hard :20 transition time :40 air squats :20 transition :40 sit ups :20 transition 9:00 EMOM min 1: band good mornings x 8-10 reps min 2: supine ring rows x 8 reps- slow pull up, pause 1 sec min 3: weighted GHD hip extensions x 8- use med ball WOD: every 3:00 for 18:00 Walking lunges with DB or KB at side 35/25# x 20 total reps Wall balls 20/14# x 15 reps Push ups x 10 reps with perfect form- elbows back and in