WOD-12/4/18 Naomi’s Birthday WOD

Happy Belated Birthday Naomi. Honored to clebrate you!!! To many more healthy and happy years.  

Warm-up



• 10 Arm Circle


• 10 Arm Hugs


• 10 Alternating Arm Swings 2 rounds:


• 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 PVC Passthroughs

• 10 PVC Overhead Squats Strength


4 sets:
• 9 Bench Press 4 sets: • Max pull ups Increase weight to finish heavy. Conditioning 
6 rounds for max reps:


• 30 sec Pull-ups
• 10 sec Rest
• 30 sec Push-ups
• 10 sec Rest
• 30 sec AbMat Sit-ups
• 10 sec Rest
• 30 sec Walking Lunges
• 10 sec Rest