9/19/16
CF Megalodon – Masters
Warm-up
2 RDS—
200 m run
10 good mornings
10 sling shot squats
10 good mornings
10 windmills
STRETCH: chest opener, wall birth, Samson, calves/achilles, down dog
Metcon
REST 5 MIN BETWEEN TABATAS
Metcon (Distance)
Tabata Row (meters)
Tom- you can bike for calories since you rowed Saturday!
Metcon (No Measure)
Tabata plank holds
alternate front, side, side plank holds
Weightlifting
Banded Tricep Press (3 x 25)
enter color of band used in comment section
Bent Over Row (3 x 10)
use dumbbells. Use bench for stability if you’d like
POST WOD
CHILDS POSE AND STRETCH YOUR TRICEPS
