Wednesday April 12 2017

  -Warm Up-

2 rounds

With PVC

:10 hollow body hold

10 hollow rocks

:10arch body hold

10 arch body rocks

5 Hanging lat activation

-Strength-

Tempo Dips

2 at the top 4 on the way down 2 at the bottom/fast up

3-3-3-3

Tempo ring rows

Fast up/ 2 at the top/ 4 on the way down

10-10-10-10

Beat Swings

5-5-5-5

-WOD-

3 RFT

40 doubles

30 Sit ups

20 seated DB strict press

10 deadlifts

Continue Reading Wednesday April 12 2017