Wednesday, February 6th 2019

Warm up:
Row 500 meters
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
20 Second starfish L
20 Second starfish R

Strength/ Skill: Floor Presses (Bench) Superset with Bent over DB row **try to keep same weight for each movement. **ask for help to get weight situated on Floor Presses if needed.

 5 x 6-8 reps Each exercise
(increase weight each time if you can)

WOD: For Time
21-15-9
DB Powet Clean & Jerks (50/35)
Burpees Over DBs