Wednesday

Pre Warm-Up
3 Rounds
20 lunges
15 Sit-Ups
+
3 Rounds
15 KBS
5 burpees

 

Warm-Up
Dynamic

 

Strength

A.) OTMx11
2 HPC + 2 Jerk – No load % but try to increase from last week

 

WOD
5 min AMRAP
30 WB @ 20/14
30 DU
30 KBS @ 54/36

Rest 3min x3

 

Cool Down
1.) 5min row – moderate
2.) Foam roll problem areas

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