10 Almeida St
East Providence, RI 02914
(401) 438-0637

Wednesday, September 23, 2015 WOD

September 22, 2015

Warmup: 3 rds not for time

3-5 kHSPU

20 DU’s

Mobilize: shoulders, quads,hamstrings

Strength:EMOM 18

Every 3 min for 18min (6 sets)

200m Row

10 Burpee’s

1 Bar MU or 3 Bent Rows (med to heavy)

Metcon: 

100 Hollow Rocks for time

Then 2 Sets of Bullet Proof Shoulders

use 5lb DB’s

10 bent over front raises

10 lateral raises

10 bent reverse flyes

 

 

 

 

 

 

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