WOD: September 10, 2019

WORKOUT

STRENGTH CIRCUIT – 6 Rounds
Light-Moderate Weight on both exercises. Rest 60-90 seconds between rounds.

• Hang Clean to Overhead Press x 10 (DB or BB)
• Band Lateral Shoulder Raises x 10 (each side)

MOVEMENT CIRCUIT #1 – 4 Rounds

• 600m Row
• ISO Lunge Single Arm Bottoms Up Shoulder Press x 10 (each side)
• DB Prone Rear Delt Raise

MOVEMENT CIRCUIT #2 – 4 Rounds

• Overhead Farmers Carry x 45 sec
• DB Front/Lateral Shoulder Raise Complex x 10
• High Plank Step Through & Hip Flexor Stretch x 10 (each side)
• Banded Row w/ 2 second Hold x 10

CORE – 6-20-10

6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.

• Loaded Dead Bug
• Plank Reaches