WOD 190324

1. MOBILITY

  • Pec twisting floor stretch (2x 30s / side)

  • Banded 2-hand pec pulldown (2x 20s)

2. WARM UP

2 rds:

  • 150m row

  • 12 hand-release push-ups

  • 12 prisoner squats

3. WL

DB Floor Press

3min warmup + 6min E2MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. GYMNASTICS

  • Plank up-downs to "Bring Sally Up"

5. WOD

For time:

  • Buy-in: 1000m Row

  • 400m run + 30 KB swings (20/16)

  • 400m run + 30 push ups

  • Cash-out: 1000m row