THURSDAY 11-3-16

WARM UP 3X
1 min jump rope
10 jumping split Lunge
10 HALLOW body kip bar
20 sec shoulder stretch on bar/wall
STRENGTH
WEIGHTED FRONT RACK LUNGES FROM THE RACK
5 sets of 3 each leg=6 total in 1 set

 

WOD

3 ROUNDS
10 K2E
20 SUPERMAN
10 T2B
50 DU

POST WOD 3X
1 min WEIGHTED PLANK HOLD 1 Min rest
20 X BANDED GOODMORNING

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