WOD
Monday Nov 5th, 2018
WARM UP & MOBILITY
5-8min Posterior Chain & Pull Retraction Movements
SWOD
(20min Time Cap)
A1) Strict Ring Pull Ups (Neutral Grip) 3x Max Reps UB
A2) Bent-Over Dumbell Row 3×20 (AHAP)
B1) Bent-Over Dumbell Reverse Flies 3×15 (AHAP)
B2) Dumbell Upwright Row 3×20 (AHAP)
C1) Weighted Plank 3x1min (AHAP)
C2) Incline Dumbell Glute Bridges 3×25 (AHAP)
WOD
Metcon (AMRAP – Rounds and Reps)
23min AMRAP:
5 Man Makers #35/25
10 Burpees over the bar
15 Deadlift @60% of DL
20 Sit Ups