FRI 5/12/23 WOD

Warm Up - 200m Run - Bear Crawl - Inchworm - Side Lunge - Front Skip - Back Skip - Arm Circles - Trunk Twist - 200m Run - Station Intro

WOD

Strict Movements - Strict Form - Move with Purpose -

Station #1 - Bent Over Rows 3 x 10 (Add wt each set)

                     Strict Pushups Max Reps 3 Rounds

Station #2 – 100ft Sled Pull 3 Rounds

                     Strict Pull ups / Banded / Ring Rows 3 x Max Reps

Station #3 - Dumbbell Bench 3 x 10 (Add wt each set)

                     100ft Sandbag / Slam Ball Carry 3 Rounds

Station #4 - Barbell Curls 3 x 10 (Add wt each set)

                     Goblet Squats 3 x 10 (Add wt each set)

Station #5 – Bulgarian Split Squats 3 x 10 (5 each leg) (Add wt)

                     Bar Hangs 30 sec 3 Rounds (or accumulate 30 sec each round)