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Wednesday 4-9-2014

5
Apr

Wednesday 4-9-2014

Workout of the Day
Bent Row
5 x 6
-After each set immediately do 5 scap retractions on bar or rings
Alternate
Pressing Windmill
5 x 6 each arm
-Each Windmill starts with 1 OH Press
then
WOD
-Change order as needed
-Rest 2-3 minutes between efforts
-Score is total time for all 3 events
-1200 Meter Row
-1.5 Mile Airdyne
-1200 Meter Run

Post your scores to the Whiteboard.

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