Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks

10m high knee 

10m side shuffle 

+

10m bear crawl 

10m crab walk 

 

Warm-Up

Dynamic 

 

Strength

A.) Zurich DL 

4×6 to each leg 

 

B1.) Floor Press 

4×10 

 

B2.) DB Front Raise + DB Press 

4x 6-6

 

WOD

For Time – 14min Cap 

Buy In: 150 DU 

Then 2 Rounds Of 

25 STOH @ 135/95

25 DL @ 185/135

 

Cool Down 

1.) 5min row – moderate 

2.) 30 pass through 

3.) Foam roll and stitch shoulders and lats 

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