Wednesday – October 5th

Wednesday
Pre Warm-Up
3 rounds
10m butt kicks
10m high knees
+
3 rounds
5 burpee no push-up
10 KBS

 
Warm-Up
Dynamic

 
Strength
A.) Deadlift
1.) Work to 90% for 1×2
2.) Drop 25/15 for 2×4

 

B.) Press
5×5 – Go heavy and try to go up 5# from last week

 
WOD
Event 5 from The Strongside Competition

For Time
Rx
34 Pull-Ups
17 OHS @ 135/95
*6min Cap

 

Scale/Masters
60 Wall Balls @ 20/14
30 Power Snatch @ 75/55
*7min cap

 
Cool Down
1.) Row 1,000m
2.) Spend 5min foam rolling problem areas

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