3/9/15 WOD

3/9/15 WOD

Monday 3/9/15

 

WOD-All non-Open Competitors

 

Warm-Up

30-Reverse Lunges (slow-stretch)

30-Steps, Duck walk with PVC pipe or empty bar over head

10-pull ups

20-push ups

 

Row 1000M

+

Barbell Bench Press 10, 10, 10, 10-Rest 2 minutes btw each set

Bent over Barbell Rows 10, 10, 10, 10-Rest 2 minutes btw each set

Powell raise-3x8 per arm-Rest 1 minute btw sets

 

 

WOD

Redo 15.2

 

Open Competitors NOT Redoing 15.2

WOD:

Row 5 min easy

Rest 2 Min

Row 3 min easy
Jump rope singles 2-3min easy
Side plank 1min 30sec R and L
+
Mobility-to include

-Shoulders

-Ankles

-Lats

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