Wednesday
Strength Development:
Hip Extensions
• Practicing technique
• 5 minutes to warm-up to 80% 1RM Back squat weight
5 sets @ 2 minutes/set
6 hip extensions
Aim to increase weight from last time
Benchmark WOD
Merry-Go-Fran
10 Rounds For time:
28 minute CAP
• 15 Thrusters (RX 30/20 kg)
• 15 sit-ups
• 15 pull-ups
• 100 meter run