10 MARCH 2017

Friday Mar. 10, 2017
MOBILITY: Pec- Neck-Shoulder
STRENGTH: 
Back Squat
(70%/8)3
STRETCH: ROMWOD
WOD: 
4 RFT:
5 Ring Muscle-ups Weighted muscle up sitting on bench. Standing… Lets see what happens if we go from the Taller rigs ad stand.
10 DragonFly https://www.youtube.com/watch?v=04FvC4JcisU
15 BoxJumpOver (24/20")

Fit Over 55:
STRENGTH
Back Squat 5 rep Heavy
WOD
4 RFT:
5 Ring Rows
10 Bicycle situps
15 Step Up Over (24/20")

TEENS:
STRENGTH
Back Squat 
5 rep Heavy
WOD: 
4 RFT:
5 Ring Muscle-ups Weighted muscle up sitting on bench. Standing… Lets see what happens if we go from the Taller rigs ad stand.
10 DragonFly
15 BoxJumpOver (24/20")

PRE-TEEN:
STRENGTH
Max Box Jump
WOD
Amrap :
5 Slow Ring Rows
10 DragonFly
15 BoxJumpOver

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