4/16 Friday

Warm-Up 

Band warm-up #2

3 x 10 reps

  1. Seated band rows

  2. Banded lunge with rotation (R/L)

  3. Banded thrusters

  4. Dynamic walk

  5. Bicycles

  6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

  7. Walking lunge with Sampson


WOD

4 rounds of:

10 muscle-ups

(SUB- 10x a.) 4 pull ups + 6 dips b.) 10 band rows + 6 dips

10 TTB

(SUB- a.) 10 leg lifts b.) 12 V ups

20 pistols 

(SUB) 20 single leg box squats 

Ray Traitz