WOD-3/19/19

March 19, 2019

Warmup:
With band
10 passthroughs
10 pull-aparts
10 dice bomber push ups 
16 grasshoppers
14 leg swings (7 each side)
13 burpees
12 Arm Circles
11 good mornings (hands behind neck)
10 inchworms with 1 push-up


Strength: Shoulder press
1x5 @ 60% of 1 RM
3x3 @ 70
2x2 @ 75
1x1 @ 80

Core


3 rounds:


• 10 Hollow Rocks
• 10 Dragonflies
Conditioning


21-15-9 reps
• Over Head Squats 75/55
• V-ups
• Chest-to-bar Pull Ups

Cash out: 

4x10 DB Strict Press
4x12 DB Row
3x10 DB horizontal and lateral raise 

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