WOD
Wednesday Feb 7th, 2018
WARM UP & MOBILITY
3 Laps Run
10 Hips Circles (left & right side)
10 Arm Circles (left & right)
10 Side Lunges
10 Push Up to Downward Dog
10 Banded Front Scapular Pull
10 Banded Chest Pull
20 Banded Good Mornings
SWOD
6min EMOM:
• Weighted Plank
• Hollow Hold
6min EMOM:
•Hang Pull Up Bar Flutter Kicks/ Floor Flutter Kicks
•Ring L-Seat/ Box L-Seat
•6min EMOM:
•Handstand Hold
•Wall Hold
WOD
17min AMRAP:
250m Row
25 Push Ups
50m Farmers Carry #53/35
25 Push Press #75/45
ACCESORIES
3 Rounds:
10 Lat Pulldown @Machine
10 Dumbell Lateral Shoulder Raise