Friday…5/5/17

A. Skill: 10-15 min
Double under 1/2 Flight Simulator
*Goal is to do each set unbroken
5, 10, 15, 20, 25, 20, 15, 10, 5
** Or DU practice
 
B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
*Calf stretch
 
C. WOD:
5 min AMRAP thrusters (95/65)
rest 2 min
3 min AMRAP burpees
Score = total combined reps
 
D. Post-WOD Recovery:
Post Wod: Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative