Wednesday

Pre Warm-Up
3 Rounds
10m butt kicks
10m high knee
10m lunges
+
3 Rounds
10 KBS
10 sit-ups
10squats

 

Warm-Up
Dynamic

 

Strength
A.) Deadlift
4×6 TnG – Increase load form last week. Specific to the goals we will discuss

 

B1.) Floor Press
4×8
B2.) DB Bent Over Row
4×8-12

 

WOD
11min AMRAP
30 DB Snatch @ 50/35
60 WB @ 20/14
90 DU

 

Cool Down
1.) 3min row – HARD!
2.) 2min pike stretch
3.) Foam roll hamstrings

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