Oct 28 2019

WARM UP – MOBILITY
3 mins easy row, bike or ski
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Banded shoulder warmups
Scap pull-ups / TTB warmupsWOD A
FRANKENSTEIN
25-20-15-10-5 reps for time:
Cal row
Push press 115/75lb
Toes to bar
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-Stagger second heat by 2 mins, scale rowing cals to less than 2 mins
-Push press 2-3 sets max first roundWOD B
1) 3 Super sets:
15-20 Tuck-ups
20-30 Russian twists
– rest 60 secs —-2) 3 Super sets:
10-15 Ab-wheels
10-15 Side plank raises + 10-15 sec hold on last rep
– rest 60 secs –