Wednesday, 8 March, 2017

7
Mar

Wednesday, 8 March, 2017

Christie W showing off the guns.

Workout of the Day:

Warm Up
Joint Prep Routine
1 time through:
12 Shoulder Touches
Bear Crawl 30’
10 Hollow Rocks
Spiderman Stretch 30’
10 Hanging Knee Raises
Broad Jumps 30′
Skill:
2 Times through:
2 Kips and a Swing x 3
5 Bar Rows
5 Jumping Bar Muscle Ups
5 Banded Bar Muscle Ups
WOD
NFT!!!:
5 Rounds of
5-7 Bar Muscle Ups
Accessories:
3 x
Max Handstand Walk
20 Bandy Triceps Press Downs
20 Dumbbell Front Delt Raises

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