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
