September 29, 2017

IMG_4066.JPGWarm up
5 rounds
30 second supinated hang from pull up bar
5 kB high pull each arm
5 kB clean each arm
5 kB front squat each arm
5 kB push press each arm
5 kB oh lunge each arm

Strength
Single arm oh db/kB lunges
8 sets of 10 steps each arm

Single leg RDL
8 sets of 5 reps each leg

Tricep push downs
8 sets of 20 reps

Wod
Amrap 12

15 KBS
30 double unders

 

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