WEDNESDAY

5 burpees, calf pumps & boot strappers, Bird-dogs,

Wall facing squats,

Air squats w. thoracic twists,

jumping air squats

Shoulder activations (dowel)

· O&T, GMs, ATW

Scap pull ups, Lat pull backs,

hollow and arches,

Burgener warm up (dowel)

Strength Development:

Front Squats

5 Sets (50% 1RM)

@ 2 Minutes

Stimulus:

· Strong rack position

· Good depth in squat and leg drive

WOD

For Time:

16 Minute CAP

3 rounds of:

· 5 Thrusters (RX 42½/30 Kg)

· 10 Pull-ups

Rest 1 Minute

3 rounds of:

· 5 Thrusters

· 10 Chest-to-Bar Pull-ups

Rest 1 Minute

3 rounds of:

· 5 Thrusters

· 5-10 Bar Muscle-ups

Stimulus:

· Consistent Sets

· Cycle Speed