OCT 28TH, 2018 OPEN PROGRAM
FIRST - I apologize for not having the track work out up last night. My dad had a stroke and we have been in the hospital, we put the program up on our monthly payments and forgot to include it on Wod and Wine Club. I apologize for that!
OCT 28
WARM UP
9 WALLBALLS 20/14 every 30 sec x 4 minutes
MOBILITY
1 MIN BANDED SHOULDER RIGHT ARM
1 MIN BANDED INTERNAL ROTATION RIGHT ARM
1 MIN TRICEP/LAT RIGHT ARM
WHEN DONE SWITCH TO LEFT ARM AND REPEAT
1 MIN ELEVATED PIGEON IF NO ELEVATION IS POSSIBLE DO ON FLOOR
MOBILITY IS 2 ROUNDS OR 20 MINUTES
ACCESSORY
1 MIN ACCUMULATE HS HOLD - FREE STANDING OR AGAINST THE WALL
WORK OUT
10 LEFT SINGLE ARM DB 50/35 + 10 RIGHT SINGLE ARM DB + 15 PULL UPS + 30 WB 20/14 X 3 ROUNDS