Friday, January 1, 2016

Friday Week#9 Speed


Warm up
3x
Sampson stretch 30 seconds on each side
Superman push ups
Super rocks
Ice cream makers x 5 (scale with band)
Bar muscle up x 3
Close grip OHS with 3 second pause at bottom
Good morning

5x
20:20
Partner plank later jumps

WOD
3x
1 minute max effort air bike
Rest 2 minutes


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