3 March 2017

Friday Mar. 3, 2017
MOBILITY: Lateral Seam - Serratus
STRENGTH: 
Back Squat
(65%/8)3
STRETCH-RomWod
WOD:21 mins
AMRAP 3:
21 Wall Facing Squats wall to 1 ft away- Back Neutral, not arched.
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Wall Facing Squats wall to 1 ft away
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Wall Facing Squats wall to 1 ft away
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Wall Facing Squats wall to 1 ft away
12 Over-the-Erg Burpees
Max Calorie Row

Fit Over 55:
STRENGTH: 
5-4-3-2-1 Back Squat
WOD:12 mins
AMRAP 12 mins:
12 Wall Facing Squats wall to 1 ft away
12 Over PVC
12 Calorie Row

TEENS:
STRENGTH: 

10-9-8-7-6-5-4-3-2-1 Back Squat
WOD:15 mins
AMRAP: 15 mins
15 Wall Facing Squats wall to 1 ft away
15 Over-the-Erg Burpees
15 Calorie Row

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