Wednesday – November 2nd

Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
Run 400m
10 Jump Squats

 
Warm-Up
Dynamic
Midline work

 
Strength
A.) Front Squat
5×5 – Same objective as last week – Increase 5-10lb

 

B.) Press Complex
5 sets: 3press + 5 PP

 
WOD
OTMx20
Odd: 15/12cal on Assault Bike
Even: 5 DL @ 275/185

 

Scale: 12/9cal & 225/155
Masters: 9/6cal & 185/125

 
Cool Down
Spend 10min stretching problem areas

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