WEDNESDAY

Jogging on the spot with L&R ground touches,

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Air and Cossack squats

Shoulder activation (bands)

Gymnastics

10 Min EMOM Drills

· 1^st Min: Ring Inclined Flies

· 2^nd Min: Bar Pullovers & Bar Dips

Looking for:

· Active shoulders

· Strong braced core

WOD

20 Minute AMRAP

· 10 Ring Dips

· 10 Sandbag Cleans

· 200-meter Sandbag carry

· 10/7 Calories

Aim for:

· Good shoulder position and drive for the Dips

· Braced core

· Good pace for the run.