WOD 3/20/13

UPPER

WOD 1

Warm Up:
T-Spine Bench Mobilizations x20
KB DL 3x6 ea.

Main Work:
Log Press Up to AMRAP @ 130 lbs in :60 seconds

Circuit x3:
Lat Delt Swings x20
Rear Delt Raises x15

Conditioner:
Sled Crawls 4x30m

Cool Down:
Stretch and Foam Roll


WOD 2

Warm Up:
YTWL's 2x10 ea.
Pallof Press 2x10 ea.

Circuit 1 x4
Band Resisted Push-Ups x15
Band Pull Aparts x20

Circuit 2 x3
Cable Flyes x15
DB Shrugs x15

Circuit 3 x2
Tricep Push Downs x12
Fat Bar Curls x10

Circuit 4 x1
Windshield Wipers xAMRAP
45 lb. Barbell Curl xAMRAP

Cool Down:
Stretch and Foam Roll