DATE – Wednesday


Warm-up) 5 mins agility ladder – inch worms, bear crawls etc. on the way back



P-chain floss

Shoulder stretch w/bands


WOD A) 12-15 mins to warmup movements in WOD



WOD B) 5 Rounds for time:


5 reps of: 2 Power Cleans plus 2 alternating static lunges 155/105lb (Lunges come after 2nd clean)

5 Box Jumps 36/30”

5/3 Muscle Ups (Guys/Girls – modify number of muscle ups –OR- to 7-10 Ring Rows, body parallel to ground + 7-10 Dips or Pushups)