Wednesday the 5th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats
+
20 banded good morning

 
Warm-Up
Dynamic

 
Strength
A.) Snatch
1 Snatch + 1 Hang Snatch OTMx8 @ 65%+ of 1 RM Snatch

 

B.) Front Squat
4×6 @ 70% of 1RM FS

 
WOD
Assault Bike
4x3min efforts
*Goal rest is 90sec but will be dictated on class size. Score = total calories

 
Cool Down
1.) Foam roll quads and glutes
2.) Spend 5min on problem areas

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