WEDNESDAY

Tape/Wrist wraps

running shoes

Skipping rope

Knee sleeves

Mobility & Movement Development

10 minutes

·  Shoulders

·  Core

·  Hips

Technique:

·  Dead-ball Ground-to-shoulder

·  Wallballs

·  Box jump-overs

WOD

3 Rounds

7 Stations

Work 50 sec/20 sec Transition

·    Calories Row

·    Dead-ball Ground-2-shoulder

·    Box Jump-overs

·    Calories Bike/Erg

·    Sit-ups/GHDs

·    Ring Dips

·    Wallballs

Rest 1 minute at the completion of each round

Focus:

·   Consistent sets, even pace

·   Breathing and short recovery time