4-Jan WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (80kg)

Wide 5x5 (65kg)

Narrow 5x5 (45kg)

Seated Row 5x5 (100kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (20kg)

HC 3x5 (20kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 10 Plates

4 Rounds of - 

8/8x 17kg Tri Cable Ext

8x Leg Ext 10 Plates

3 Rounds of 20kg BB 

8x RC

8x BO Row

8x Curls

8x 80kg Calf Raise