Wednesday

Strength Development:
Hip Extensions

• Practicing technique
• 5 minutes to warm-up to 80% 1RM Back squat weight
5 sets @ 2 minutes/set

6 hip extensions
Aim to increase weight from last time

Benchmark WOD

Merry-Go-Fran

10 Rounds For time:

28 minute CAP

• 15 Thrusters (RX 30/20 kg)
• 15 sit-ups
• 15 pull-ups
• 100 meter run