WEDNESDAY

Tape/Wrist wraps

running shoes

Knee sleeves

Skipping rope

Strength Development

Dumbbell Bench Press

10 – 8 – 6 – 4 – 2

5 Sets @ 2 minutes/set

Focus:

·   Good arm position

·   Engaged braced core, good chest position.

·    Drive to full lockout – full range of motion

WOD

6 Rounds for Time:

20-minute CAP

·    10 wallballs

·    15 Box Jumps (RX 24”/20”)

·    30 Double-unders

·    100-meter Run

Can complete as an AMRAP.

Focus

·   Good technique

·   Consistent sets, even pace

·   Breathing and short recovery time

·   Fast transitions between movements