Monday…4/24/17

A. Weightlifting:
Bench Press – 5×3, increase weight each set
 
B. MWOD:
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
Crossover Activation Incline Plus, 8 reps (2 sec hold at end range)
*Lax ball pec smash while waiting for bands
 
C. WOD:
“Mini Murph”
200m run
-then-
5 Rounds:
5 pull ups
10 push ups
15 air squats
-then-
200m run
 
D. Post-WOD Recovery:
Crossover Recovery Scaption, 10 reps, 6 sec negative
Crossover Recovery Incline Plus, 10 reps, 6 sec negative
*Lax ball pec smash while waiting for bands