07 06 17

OTM [30]

A1. 1A Waiter’s walk (DB or KB or Slamball) (0:20 L, 0:20 R)

A2. Bike E/H/E (0:20/0:10/0:15)

A3. 1 Rope Climb + HS Walk practice

A4. Double Unders (0:40) OR Row (0:30) for max meters

A5. Reverse Flys (lying prone on bench OR stand bent over, arms slightly bent) 10 reps (unloaded or very light plate). Do not raise traps.

 

B1. Bent over barbell row (supinated grip) 4×12 (directly into B2)

B2. Skull crushers (DB or Curl bar) lying on bench 4×12 (Rest 2 min between sets)

 

L45: A only

 

Bring a friend week next week July 10th – July 15th (link)

WODBODY sports massage on site July 18th – sign up sheet at gym!