Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10 band pull apart

10 band row

+

3 Rounds 

10 KBS

5 burpees 

 

Warm-Up

Dynamic 

 

Strength

A.) Zurich DL 

4×6 to each leg 

 

B1.) Floor Press 

4×10

 

B2.) DB Lateral Rasie + DB Front Rasie 

4x 6-6 

 

WOD

For Time – 15min cap 

Buy In: 500m Row 

3 RFT

14 OHS @ 95/65

21 Pull-Ups 

 

Cool Down 

1.) Row 5min 

2.) Spend 5min on handed hip stretch 

3.) Foam roll hamstrings and inter thigh 

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