WEDNESDAY

 
Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Active hangs (forward and reverse grip) on the rig.

Box steps into box jumps

 

WOD Warm-up

 

·    Power Cleans

·    Box Jumps

·    Pull-ups

 

WOD

 

20 Minute CAP

 

15-12-9-6-3-6-9-12-15

 

·    Power Cleans (RX 50/35 Kg)

·    Box Jumps (RX 24”/20”)

·    Pull-ups

 

Stimulus:

·    Short recovery between movements

 

Accessory Work

10 Minute EMOM

 

1st Min: lying down Ring shoulder stretch

 

2nd Min: lying down DB straight arm side to OH