Wednesday

Pre Warm-Up

3 Rounds 

10 KBS

5 Inchworms 

10 sit-ups 

+

2 Rounds 

10 lunges 

10 KBS 

 

Warm-Up

Dynamic 

 

Strength

A.) Sumo Deadlift 

5×4 @ 75% of 1RM DL + Chains 

 

B1.) Standing Press 

4×6 

B2.) Snatch Grip Row 

4×10 

 

WOD

18min AMRAP 

20 BBJO @ 24/20

20 Pull-Ups 

50ft DB Walking Lunge With 50/35 on each shoulder 

 

Cool Down  

1.) 5min Row 

2.) Foam roll hamstrings and glutes 

3.) Spend 5min on hip mobility 

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