WEDNESDAY 2-22-17



WEDNESDAY
WARM UP
5 min Row or run
3X
Spider man push up
Step ups
Ring Rows
BANDED STRETCH 5X
w’s
V’s
T’s

MOBILITY
SHOULDER STRETCH
Handcuff stretch

SKILL /TECHNIQUE
3 sets of 5
RING MU TRANSITION WITH BAND

WOD
With a running clock
**For Total time**
CASH IN 400 m run
5 Rounds
20 SIT UPS
20 BURPEE OVER BAR

Right into…
Cash in 400 m Run
5 Rounds
10 DB Box Step ups 24/20” (50/40 # 2DB)
5 Muscle Ups
*Scale with (10 each C2B + 10 Dips)
Good combo, wanted to try these box step ups in case they are in the open!

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