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Friday
Warm Up: 250m run 2 sets 5 kips (no bands, rigid body) 5 GHD Sit ups or Situps 5 Back Extensions or supermans 5 Air squats Warm up 2 X5 shoulder press, 1 X3 Shoulder press Strength: Shoulder Press 3-3-3 Skill: Forward Roll WOD: 3 rounds for time 10 muscle ups 10 forward rolls 20 one legged squats, alternating handstand walk 20 yards Kristan Clever, 8:24, Austin Malleolo 10:25, Mel Ockerby 16:25, Miranda Oldroyd 19:54 Comments are closed.
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