Wed – Jan 4th

Pre Warm-Up
3rds
Run 200m
5 burpees
10 Jumping jacks

 
Warm-Up
Dynamic

 
Strength
A.) OT90sec x10
3 Hang Squat Clean + 3 Jerk @ 5lb more than last week

 

B.) 4rds @ 1:1 W/R ratio
Row 500m – keep pace at 3-5sec deviation

 
WOD
OTMx8
3 Thrusters @ 135/95 + 3 Burpee MU

 
Cool Down
1.) Row 500m – moderate
2.) Foam roll problem areas

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