Strength: 5 Mins
4 Rounds = 5 mins
20 Seconds Star Fish Crunch
20 Seconds Black Widow Knee Slides aka Cross Body Mountain Climber with a lift
20 Seconds Dragon Flag or Anchor Point T-2-B
20 Seconds Rest

Metcon: 35 Min Cap
Teams of 3
Team Triple 3
For time:
3,000-m Row (Switch out every 200 M)
300 Sit Ups
3 Mile Run (Switch out every 200M)

Note: If running is not an option due to weather then assault bikes will be used.
3 Mile Run  = 14,400m Bike (Switching out every 600M)
Only one person can work at a time. Teams must finish the Row before moving to Sit Ups, and Sit Ups before moving to the Run (bike).

Functional Bodybuilding Class

Wednesday

Back Day

Seated Forward Leaning Lat Row

SS

Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips. 

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor 

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper 

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad