Monday 09/10/17
A. WARM-UP x3
-x20 shoulder openers
-x20 banded rows (both arms)
-x10 air squats
-x10 downward dog to cobra
-x10 toe touch to backroll
B. EMOM FOR 10MINS
min1: x10 box step ups (weighted)
min2: x20 KB sumo DL (heavy)
C. WOD
(i) AMRAP 5MINS
10/7 cal bike
14 DB push presses
rest 2mins
(ii) AMRAP 5MINS
10/7 cal row
14 DB cleans
rest 2mins
(iii) AMRAP 5MINS
80 singles unders (40 DUs)
14 DB thrusters