Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

+

3 Rounds 

10 KBS 

10m bear crawl 

 

Warm-Up

Dynamic 

 

Strength

A.) Banded DL 

6×4 @ 65% 

 

WOD

OT3min x6

Row 15/12cal 

6 Front Squat 

5 Push Press 

4 Thrusters 

 

Rx: 135/95

Scale: 115/75

Masters: 95/65

 

Cool Down 

1.) Spend 5min in banded hip stretch 

2.) Stretch hip flexors 

3.) Foam roll hamstrings and t-spine 

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