CFSS XMAS PARTY TOMORROW OH YA !
18.5 PLUS WOD OR STRENGTH SECTION
warm up
- 10 bent over dl with dowel showing spine position for rows
- 20 sec wall sits, with shoulders and elbows pressing into wall
- 10 ps leg swings
- 6 raised leg push ups, alternate sides
- 5 jump knee tucks
- 10 lunges
- 10 burpees with push up
- 2 min t-spine release with peanuts
Coaches bent over rows and presses
STRENTGH 5 rds
8 BENDLEY ROWS bent over rows, WEIGHT MAY OR MAY NOT START FROM FLOOR.. keep shoulder blades down your back and maintain your neutral spin
Alternate
8 Bar over burpees
then