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11th May 2019

WOD WOD, May 12, 2019

Sunday Condition

Warm-up
1. Foam roll lats – 2min per side

2. Tabata of below movements
Glute activation Right
Glute activation Left
Dead hang
Med ball Pec hold

Metcon (Calories)
Pick Your Poison with a buddy.

On any machine…

5-4-3-2-1min ON
5-4-3-2-1min OFF

Two Options:
1. If you feel good, go for it.
2. If you don’t feel good, use it as a system flush

Metcon
Post WOD #PUMPSESH

50-40-30-20-10
Banded biceps
Banded triceps

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