WEDNESDAY

Up & back lunge walks and spidermans

5x Mountain Climber Compl.

Air squats and squat rocks

Banded shoulder activations

DB snatch pulls (shrug), high elbows & snatches (light to heavy)

HS holds and pulses and wall holds

Strength Development:

Front Squats

6 sets @ 2 minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

·   Add weight each set

·   Braced core

·   Strong drive through legs

WOD

18 Minute CAP

10-9-8-7-6-5-4-3-2-1

·   Handstand Push-ups

·   Box Jumps (RX 24”/20”)

·   Dumb-bell Snatches

Stimulus:

·   Pace for Consistent Unbroken Sets

·   Fast recovery between each set