Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

+

30 KBS 

 

Warm-Up

Dynamic 

 

Strength

A.) Sumo Deadlift 

6×4 @ 70% Of 1RM DL + Chains 

 

B1.) Standing Press 

4×6

B2.) Pendlay Row 

4×8 

 

WOD

For Time – 16min cap 

21-15-9

WB @ 30/20

Squat Clean @ 135/95

STOH @ 135/95

 

Cool Down 

1.) 5min row 

2.) 3min pike stretch 

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