5/12 Wednesday

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

3 rounds of:

3 of complex

(All LEFT- Push up + toe tap + push up + rotation)

(All RIGHT- Push up + toe tap + push up + rotation)

7 single leg deadlift L/R

Run 1 minute 30 seconds

Ray Traitz