Jail Yard – 6/3/18

Cell Daily WOD Jail Yard- 6/3/18

4 Mins Per Station – 1 Min Rest

1. Renegade Row x 10 

10 Cals Assault bike

2. Row 200m
15 DB Floor Press 

3. Single Arm DB Sotts Press x 5 L
Single Arm DB Sotts Press x 5 R
10 x Lunges L
10 x Lunges R

4. 15 Seated Shoulder complex reps

seated side raise

seated shoulder adduction

seated raise shoulder to overhead

5. 30 Sec Ski Erg – 30 Lying to Standing (con’t for 3 mins)

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