5/20/16 - Repeating ‪#‎prisonwod‬ from 4/8/16


Each of these is done as a couplet NOT for time:


Diamond pushups x 12

DB Bent Over Rows x 8 per hand4 rounds


Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds


Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds


Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.


Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).