Friday- Gymnasty 7-3-15

Warm Up

500m Row

3x
10m Bear Crawl
10 Sit Ups
10 Push Ups

Strength

Bench Press

5-5-5-5-5

*Work to Heavy 5 rep with good form (5 sets above 60%)

WOD

“Nicole”

AMRAP 20 min

Rec
Run 300m

Max Reps Ring Rows

Rx
Run 400m

Max Reps Pull Ups

*Note each round of Pull Ups

Mobility

Shoulders

Extra

4 Sets

10 Hip Extensions
10 GHD Sit Ups

VOD

“The human heart is the most deceitful of all things, and desperately wicked. Who really knows how bad it is? But I, the Lord, search all hearts and examine secret motives. I give all people their due rewards, according to what their actions deserve.”

– Jeremiah 17:9-10 NLT