WEDNESDAY

Mobility & Movement Warm-up

·      Shoulders & Core

·      Hips & Ankles

Focus:

·  Core and Shoulder strength development

·  Warm-up movements

WOD

50? Who’s 50?

For Time:

30-minute CAP

·  50 Burpees

·  50 Wallballs (RX 9/6 Kg)

·  50 Kettlebell Swings (RX 24/16 Kg)

·  50 Forward Lunge Steps

·  50 Box Jumps (RX 24”/20”)

·  50 Sit-ups/GHD’s

·  500-meter Run

Partition as desired

Focus of WOD:

·  Technique during large volumes

· endurance

· Building set volume