WOD-9/5/18 Happy Birthday Josue

September 5, 2018

Warm up:
Row 300 meters
20 scapular pull ups
20 Around the World
10 Dive bomber push-ups
20 Passthroughs
20 Squats
20 Wall circles

Mobility: 30 sec
Pec
Standing straddle stretch

Core: 4 rounds
10 windmills
10 L raises
10 V ups

Strength: shoulder press
1x10 @ Bar
2x5 50%
3x5 65%
1x1 90%

Conditioning

3RFT
Run 400 m
21 KB swings 53/35
12 Push ups  

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