Frida CF WOD – Pull My Chain

30 Mar
0

A) Warm Up

3 Min Aerobic, Couch Stretch, Banded Shoulder Extension, Shoulder Rollouts, Mini Band Activation/Squats, Active Hollow Body Bar Hang, Divebomber Push Ups

B) Strength

Push Press – 3 x 3 

superset

Arm over arm standing sled pull – 3 x 12m OR

Single Arm DB row – 3 x 8 @, rest 2 minutes before next set

C) WOD

4 rounds for time

30 Wall Balls (9/7)

400m Row

500m Run

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