Friday July 21st, 2017
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Category: WOD

Friday July 21st, 2017

Warm up-

1.) Shoulder Prep Warm up

2.) 20 Band Pull aparts

15 Ring Rows

15 Box or Bench Dips

10 Kip Swings on Bar


Push Press

In 10 Minutes

Build to a heavy 5 rep Max Push Press


10 Rounds for reps:

30sec of Burpees

30sec of rest

30sec of DB Push press (45lbs/30lbs DBs/hand)

30sec of rest

Post WOD-

4 Rounds

12 Pronated Reverse Grip BB Curls

12 Close Grip Chest Press

12 Bradford Presses (over and back is 1 rep)

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