Wednesday 10/24/18

you did not wake up today to be mediocre.jpg

Every day is a new opportunity to be better than yesterday!! Tomorrow’s WOD:

Warm-up:

Figure 4-Quad Pull-Spider lunge w/ hip lift + Rotation(both ways) x 5/side
Side Lunge x 5/side
Walking Lunge w/ OH Reach x 5/side
Band:
Face Pulls x 10
Hanging Pull Apart x 10
Straight Arm Pulldown x 10/side
Triceps Extension x 10/side
Split Stance Incline Chest Press x 10/side
Pushups x 10

Workout:

A1. Bench Press 5 x 3 @ 90-93%
B1. Pullup 5 x 3 (L1: ECC)

WOD:
20min. AMRAP(partners):
Partner 1: Max Cal Row
Partner 2:
2 Push Ups
2 Wall Balls (20/14)
2 MB Sit Ups
4,4,4
6,6,6
8....

*Each partner must complete each round of reps before increasing by 2
*Score=Max Cal Row & Highest round completed

Post:
Recovery: Stretch/Foam Roll, etc.