Friday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Band Pull Aparts
– 10 Lunges
– 5 Ring Rows
– 5 Yoga Push Ups
– 10 Good Mornings

Strength
Bench Press (5×2 – Ascending)
– – ME L-Sit hanging from pull-up bar after each working bench press set – –

– Focus on active shoulders while hanging – pull shoulder blades back and down

Scales are:
– 1 leg L-sit (other bent at knee) – alternate
– Both legs bent at knee (static knee raise)

Metcon
Metcon
3 rounds for time:

Row 500 meters
10 strict pull-ups
20 push-ups