Sept 19 wod

19 Sep

Hi-Performance(Wednesday)
1. Warm Up
Stretch
Crossover Symmetry

2. Skill
Pull Up/Ring Dip/Bar or Ring Muscle Up

EMOM x11
Min 1-6
Min 2-4
Min 3-5
Min 4-Rest

3. WOD
For Time:
100 Double Unders
50 Push ups
100 Double Unders
50 Sit Ups
100 Double Unders
50 Air Sqts

4. Injury Prevention
Hip
Bulgarian Split Sqts
2×15/leg w/35/25 DB’s

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Call 905-932-2447

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