03.07.18

Warm Up400 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups :20 second Samson Stretch each side (Video) :20 seconds of Singles or Doubles

Skill: Bench Press 4 sets of 3 reps @ 80%

Primer to wod mini-bands Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction Banded squats x 20 reps

WOD 7 RFT 13 back squats  95/65 9 lateral hops over the bar