Wednesday | 5.8.19

Skills and Drills:

Every 2min for 10min

40ft HS Walk

15ft increments

Strength

7x2 HAP

Pause Front Squat

Using a clock, begin ea. rep w/ 10 sec pause at top

6-5-4-3-2-1-2-3-4-5-6

a) DB Bench Press

b) Single DB Bent over Row

Alternating movements

GH Raise

4x5 stop at paralell

WOD:

For time:

50 Box jump (24/20)

50 Jumping pull-ups

50 Kettlebell swings (53/35)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press (45/35)

50 Back extensions

50 Wall ball shots (20/14)

50 Burpees

50 Double unders