Wednesday

Pre Warm-Up
3 Rounds
10cal on AB
10 lunges
10 thrusters

 

Warm-Up
Dynamic

 

Strength
A.) Deadlift
4×6 – TnG Reps – Increase from last week

 

B1.) Floor Press
4×8
B.) DB Bent Over Row
4×8-12

 

WOD
12min Clock – For Reps
1min Squat Clean
1min PJ
2min Squat Clean
2min PJ
3min Squat Clean
3min Push Jerk

 

Rx: 135/95
Scale: 115/75
Masters: 95/65

 

Cool Down
1.) 5min ski erg
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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