Wednesday 11/19/17

Wod and whiskey 2.jpg

Warm-up:

3 Rounds

100 row

10 PVC Front Squat

5 Push ups

10 Squat Jumps

Stretch:  Shoulder stretch on wall, scorpion, quad stretch (1,2,3 stretching for flexibility pic)

Strength:

5 x 5 Box Front Squats

Bench Press

Find 1 RM

Conditioning:

5 Rounds

4 T2B

4 Burpees

4 Ring Dips

Extra Work:

3 Rounds

:60 weighted plank

https://youtu.be/oLGdmuTx4Q4

10 each side Single leg Bridge

10 Goat baggers

https://www.youtube.com/watch?v=5XngyO-eIqA