10/26/16

CF Megalodon – Masters

Warm-up

Assault bike 10 calories, take turns- 3 ROUNDS

STRETCH IN BETWEEN quads, wall birth, calves, chest opener, lats

Weightlifting

Bench Press (5 x 5, then 1 round max reps)

Metcon

Metcon (No Measure)

Buy in: Farmers Carry to palm tree and back, then once everyone is back, rest 1 min:

EOMM 10

EVEN 10 back squats

ODD 10 dumbbell push press

POST WOD

3 RDS:

15 bridge (hold 3 sec at top)

30 sec side plank (each side)