WEDNESDAY

Jogging on the spot with L&R ground touches,

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Air, SPLIT squats, Wall and Cossack squats

Squat rocks with a plate

Burgener warm up

Strength Development

10 Minute EMOM

· 1^st min: Ring Dips

· 2^nd min: Strict Pull-ups

Looking for:

· Active shoulders

· Braced core

WOD

20 Minute CAP

8 rounds For Time:

· 10 Alternating Dumbbell Snatches

· 10 Wallball throw Sit-ups (RX 9/6 Kg)

· 10 Lateral Burpees over the DB

Aim for:

· Unbroken DB Snatches – challenge yourself with the weight

· Practice in-front-of-face DB transfers

· Good height with the wallball throw sit-ups (if worried about coordination do a WB press at the top of the sit up)