WoD Wednesday – 12.18.13

Warm Up:

50 Air Squats

20 Pull Ups

Mobility:

Gymnastics:

20 Side Swings each Leg

20 Front Swings each Leg

20 Back Swings each Leg

2 Minute Side Split Hold

Strength:

Bench Press – 10 x 3

Super Set #1

Overhead Press – 3 x 10

Strict Pull Up – 3 x 10

Super Set #2

Band Triceps Extension – 3 x 50

Barbell Bent Row – 3 x 15

Band Push Ups – 50

 

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