WM WOD – THANKS GOD IT’S FRIDAY 23.02.18 – RMTDWN18 WOD 3 –
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Row
10 Push Ups Hand Release
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Hips – Shoulders – Clean Wasrm Up – Jerk
CONDITIONING
“BEAT THE TEAM”
RTDWN18 WOD3
AMRAP 14′
15 Clean & Jerk #60/40
50 Cal Row
75 Wall Ball #9/6
ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Bar for each movement
Adjust weights accordingly for each, set up more than one bar if available
12 Close-Grip Bench Press
15 Bicep Curl
12 Standing Overhead Tricep Extension
15 Reverse curl