Wednesday

 

Warmup) 2 Rounds

50’ Butt Kicks

50’ Straight leg bear crawl

50’ High Knees

15 Band pull-throughs

10-15 WY’s with light plates

 

Mobility)

P-chain floss

Front Rack with PVC

 

WOD A) (8-10 mins to get to starting weight) Every 30 secs x 8 sets (3.5 mins):

1 Hang Power Clean + 1 Power Clean @ 55-65% of 1RM

 

WOD B) 5 Rounds for time:

10 Deadlifts 225/155lb (No more than 60% of 1RM. Beg-Int lifters should use 50-55%)

10 Wallballs 20/14lb

10 Burpees

 

WOD C) (optional) 2 Rounds:

10-20 GHD Hip Ext. or 20-30 Banded Good Mornings

60 secs weighted plank or 20-30 secs L-sit Hold