4/14 Wednesday

Warm-up 

Gymnastic warm-up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L


WOD

3 rounds of:

(With DBs or KBs)

10 single leg deadlifts + bicep curl + OH press (each side)

400m farmers carry

10 single arm OH lunges (each side)

Ray Traitz