WEDNESDAY

Dynamic warm-up (up/back – high kicks, etc.)

Shoulder activation (bands)

Wall squats

Glute/Squat Activation

Burgener Warm-up

Strength Development:

Push Press

5 sets @ 2 minutes

·     5 Push press per set

·     Build to a weight and maintain it across all 5 sets

WOD

8 Rounds For Time:

18 Minute CAP

·    9 Thrusters (RX 40/30 kg)

·    200 meter run

Scale run if needed to try and get all 8 rounds completed

About 2 minutes/round