MONDAY

windmill complex, dowel

Burgener Warm-up

Calf pumps

HS holds, pulses & lowers

Heart Starter

5 Rounds

· 100 Meter run

· 10 banded pull-downs

· 5 each arm banded presses

· 5 banded squats

WOD

“Grace”

CAP 12 Minutes

·   30 Clean & Jerks (RX 61/42½ Kg)

Some Times:

·      Beginners: 6-7 min.

·      Intermediate: 4-5 min.

·      Advanced: 3-4 min.

·      Elite: <3 min.

Rest 5 minutes:

7 Rounds For Time:

15 minute CAP

·   200 meter Run

·   15 Wall-balls (RX 9/6 Kg)