WOD
Saturday Dec 9th, 2017
WARM UP & MOBILITY
Follow the Coach
SWOD
(Time Cap 25min)
Fitness Program:
A) Barbell Strict Press 3×9 (Increase weight)
Fitness Program:
B1) Dumbell Arnold Press 4×20 (Heavy)
B2) Dumbell Lateral Raise 4×20 (Heavy)
Performance Program:
B1) Dumbell Push Press 4×9 (Heavy)
B2) Barbell Bench Press 4×9 (Heavy)
WOD
Fitness & Performance Program:
12min AMRAP:
8 Dumbell OH walking lunges #35/20
12 Handrelease Push ups
8 Dumbell OH reverse walking lunges #35/20
50 Dumbell mountain climbers