Friday, March 15, 2019

Bike, row, and run kind of day

031519 WOD

A. Warm-up: Coach’s choice

B. Back Squat 4 x 10

*Rest 2-3 Minutes Between Sets*

C. 12-9-6

DB Thruster @50/35

Ring Muscle-Up (sub 1 strict pull-up + 1 strict dip for 1 MU)

10 minute time cap

>>Modifications will be given


Front Delt Smash w/ball x1:00 per side

Spider-Man Stretch x1:00 per side