Call Us: (918) 706-5581

TUESDAY – 12.9.2014

8
Dec

TUESDAY – 12.9.2014

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VitalWinter43Elbows UP!!!

WARM UP
5 Min AMRAP
3 Inch Worm Push Ups
6 High Knee Hugs
15 DU’s/ 30 Singles

STRENGTH
Front Rack Lunge
4 X 10
AHAP

WOD
12 Min AMRAP
RX
5 Ring Dips
10 Box Jumps 24/30″
15 KB Swings 70/55#

L2
Dips
20/24″
35/55

L3
Dips on the bench
18/20/Scaled
25/45/Scaled

AFTER PARTY
3 Rounds
10 Hollow Rocks
10 Back Extensions
20 Rocky Sit Ups

Pull Up Progression
Day 2
5 sets of 15 second active hang on bar, then 5 challenging ring rows. Hold 2 count at the top.

 

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