Wednesday, May 16, 2018

SURPRISE WEDNESDAYS

 

GYMNASTICS

A) Bar Complex 5 Toes to Bar + 3 Bar Muscle Ups

B) Ring Muscle Ups 4 X 3 Sets

C1) KB Bent Over Row 8/side X 3
C2) Butterfly Raises 10 X 3

D) Coaches Choice WOD (10-15 mins)

E) Accessory Work
T-Spine Opener (laying on a wallball with arms extended holding a plate) 2 MInutes
T-Spine Rotation with Sweep 10/side X 3