Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

15 KBS

 

Warm-Up

Dynamic 

 

Strength

A.) Sumo Deadlift 

6×4 @ 72% of 1 RM DL + Chains 

 

B1.) Standing Press 

4×6

 

B2.) Close Grip Row 

4×10 

 

WOD

3 RFT – 15min cap

30 WB @ 20/14

60 DU

9 PC @ 225/145

 

Cool Down 

1.) 4min ski erg

2.) Stretch and foam roll calfs 

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