Thursday WOD

Warm-up
Warm-up
Row/Ski/Bike – 2 min – Steady Pace

Mobility-
– Twisted Cross/Thread the Needle/Spiderman

2 Rounds:
– 10 Band Pull-aparts
– 10 Walking Lunges
– 10 Yoga Push Ups
– 10 Bent Over KB Rows (ea arm)

Strength
Bench Press (3,2,1,3,2,1)
Find a working weight set of 3, increase weight for set of 2 and again for 1.
Reduce weight for another set of 3 (but slightly heavier than 1st set of 3), increase for 2 and again for 1.

Metcon
Metcon
Swinging Annie

50-40-30-20-10
– Double Unders
– Ab Mat Situps
– Russian KB Swings 53/35