General fitness Wednesday 10-21-15

3 min airdyne ride
2X10 t-spine wall press
2X10 banded face pulls(grab a thin band and pull elbows and wrists towards chin height
100 single leg alternating jump rope

Wod
A.
7X3 KB strict press weight should be heavier then last weeks dumbbell press
7X2 max distance broad jump jump far land soft

B.
10 min of :30 on :30 off row. This will be for distance (this is one of the standard settings for workouts)
You may perform this before portion A depending on class size

C.
3rds
x20 reps reverse snow angel- feet+hand movement
1min sitting toe touch stretch (pike stretch)
x20 hollow rocks
1min couch stretch each side

Cool down
Mobility
Post results

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