Wednesday

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
10 lunges
10 squats

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Back Squat With Chains – Last week! 🙂
3reps OT2min x6
Increase by 5# from last week
80-85% if 1RM is ABOVE 350/225
95-90% if 1RM is BELOW 350/225

 

B.) Position Snatch Work
1 set OTMx7
1 PS + 1 PS Below Knee + 1 HPS

 

 

WOD
Teams of 2! – This will be randomly decided in class just like last week! The goal is just to have fun! Enjoy your fitness and throw down with friends! 🙂

 

14min AMRAP
Run 200m relay
60 Burpee Box Jump Over
60 Partner Wall Ball @ 14
60 Single Arm DB STOH @ 50/35

 

 

Cool Down
1.) Spend 2min in pike position
2.) 5min on hip extensions stretches

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