10/5/2016

CF Megalodon – Masters

Warm-up

3 rounds

Row 200

10 michael phelps

10 tin soldiers

10 neck rolls each direction

10 banded side steps

stretches: chest opener, hamstring, shoulder distraction

Weightlifting

Bench Press

increasing weight until form breaks down

10, 6, 4, 1, 1, 1, 1

Metcon

Metcon (Time)

WOD: 4 RFT

30 banded upright rows

10 Deadlifts

400 m (run/walk/row)

**scaled: 4 RFT

20 banded upright rows

10 deadlifts

200 m (run/walk, or row 250)