5/12/15 Tuesday

Performance

A. Every three minutes, for 12 minutes (4 sets):

Alternating Reverse Lunges with Dumbbells x 20 reps

Strict Pull-Ups x 6-8 reps

 

B1. GHD Hip Extensions; 15 x 2 sets, rest 30

B2. Banded pull aparts; 2 x 50 reps, rest 60

 

C. Five rounds for time of:

15 Wall Balls

10 Toes to Bar

5 Burpees

 

D. Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

 

Competition

Wod will be posted at gym