09072017

Warm-up

Skip Rope for 3 minutes

then…

10-8-6-4-2

Push-ups

Sit-ups

Overhead squats

 

Mwod

Overhead Tissue Smash

Down Dog

 

Strength

Pull-ups

5×8

 

Wod

Every Minute on the minute for 14 minutes

5 Single Arm Thrusters

50 Foot Overhead Carry

Alternate arms every minute

 

Accessory

Three Rounds

Crush Curlsx12

Banded Triceps Pressdown x12

Banded Walks x10 per side

weighted Hyper Extensions x15