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

1^st Min: lying down Ring shoulder stretch

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