June 27, 2019

 

a) WARM UP:

3 rounds of:

  • :30 s assault bike
  • :30 s row
  • 10 squats
  • 20 arm circles
  • 20 mountain climbers
b) Prison Yard Thursday!

Complete in any order:

  • DB bench 5 X 10 @ AHAP
  • Strict chin up  5 X Max Reps
  • Empty Barbell Curls 5 X 10 @ AHAP
  • Barbell Skull Crushers 5 X 10 @ AHAP
  • DB hammer curls 5 X 10 per hand @ AHAP
  • Strict Dips 5 X Max Reps

**at any time during this work, you will perform 3 efforts of a max front plank hold

Posted in WOD