Mon 4-20-15

Posted on Apr 19, 15

Warm Up:

500m row

2 Rds

10x kb push press (slow descent, 5 each arm)

30 sec hold lunge rotation with dowel (each side)

10 box jumps

 

WOD:

EMOM for 15 mins:

Min 1 – 5x push press (build to a heavy 5)

Min 2 – 2 legless rope climbs (scale to quantity or style of climb, 6 slow ring rows to scale)

Min 3 – 20/15 cal row (scale 45 sec max effort)

 

After Party:

3 sets of

10 stationary dips (15 bench dips)

10 barbell bicep curls

20 tricep push downs with band

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