Wednesday, July 24
WOD
Warm-up:
10 Shoulder rotation on wall
5 Yoga push-up
20 Shoulder tap in plank
10 Hollow rock
10 Scorpion
2 Rope get-up
6 Bent over row
4 Tricep extension
8 Single arm DB floor press
WOD:
A) 17 minute AMRAP: (For quality)
6-4-2 Bench (70% of 1RM)
1-2-3 No Jump Rope climb (2-4-6 Rope get-up)
B) Every 2 minutes for 8 minutes:
14 Single-arm DB bent over row on bench (7 each side, heavy)
14 DB overhead tricep extensions (50/35#)
Mobility: (To be performed after class or at home)
1:00 Twisted cross
1:00 Forearm wrist stretch
