Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Saturday, March 18, 2017

Warm Up: 5 Minute AMRAP

Run, Row, Bike, Ski, or Jump Rope

Supplemental Work: 3 – 5 Sets

10 Reverse Hyper
10 Hip Extension
10 Lat Pull Down
10 Push Ups
10 Air Squats

WOD: 13 Minute AMRAP

55 Deadlifts
55 Wall Balls or Dumbell Thrusters
55 Calorie Row
55 Handstand Push Ups or Hand Release Push Ups

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