13 APRIL 2017

Thursday April 13, 2017
MOBILITY: ankles
WARMUP:10 mins
10 mins-try and get 2 rnds 10 mins
10 Squats
10 Sit Ups
10 Back Ext.
10 Push Ups
10 Pull Ups
10 Dips
1:00 Wall Sit- no hands, 90’ back against wall
1:00 Bongo Board
STRENGTH: 5-6 mins
Super slows- Ham String Lowers , **DB Press ** 
WOD: 
12 AMRAP
8 clapping pushups
12 Box step up/down (53#/24", 35#20")
30 Hammer Swings

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