Thursday, February 8 WOD

Room 2‬
Warmup: 1 R‬ound:
2:00 Row
10 OH Banded Pull-Aparts
10 PVC Rotations/ea
10 Wall Slides (slow and controlled)
30 Mountain Climbers
5/ ea Single Leg Glute Bridges
5/ ea Bird Dogs (full extension of Arm and Leg, controlled)
Buy-In: 3 Sets: ‬
‪8 Seated DB Z-press @2020 tempo ‬
‪10/ea Single Arm KB High Pull ‬
WOD: 4 Rounds: ‬
‪30 sec AMRAP Knees to Elbows or Abmat situps‬
‪-rest 10 sec.-‬
‪60 sec AMRAP DB Manmakers (35/25# per hand)‬
‪-rest 20 sec.-‬
‪90 sec AMRAP AB Cals OR Row Cals OR Double Unders OR Burpees (choose one to stick with for all Rounds) ‬
‪-rest 1:00 actively walking around‬
-Score each movement separately

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