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May 9, 2019
a) WARM UP:
2 Rounds
10 scorpions
10 kneeling thoracic extension + rotation per side
10 banded pullaparts
5 inchworms with pushups
b) STRENGTH:
3 sets x 12 reps:
Dumbbell Bench Press
Duel Dumbbell Bentover row
Dumbbell Flys
c) Specific warm up
3 box jumps normal height
4 dumbbell snatches
3 dumbbell burpees
WOD:
20 Minute AMRAP
8 High box jumps
12 Dumbbell Snatches
16 Dumbbell Burpees
30m Farmers Carry (db or kb) – 2 full lengths of the gym
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glennstake
May 8, 2019
WOD
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