Wednesday

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Back Squat With Chains
3 reps OT2min x6
80-85% is 1RM is below 350/225
85-90% is 1RM is above 350/225

 

B.) OT3min x4
15 GHDSU
10 DB PC @ 50/35
25ft walking lunge

 

 

WOD
75 Thrusters For Time – 9min cap
*If the bar comes out of the front rack, do 7 burpees

 

Rx: 95/65
Scale: 75/55
Masters: 55/45

 

 

Cool Down
1.) 3min on AB
2.) Foam roll quads
3.) 3 rounds
10 pass thru
30sec foam roll t-spine

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