WEDNESDAY

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Wall and Cossack squats

Zombie squats

Penguin jumps

Strength Development

Front Squats

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Try to:

·    Good rack position

·    Braced core and drive with legs

WOD

8 Rounds For Time

20 Minute CAP

·    10 Wallballs (RX 9/6 Kg)

·    10/7 Calories

·    30 Double-unders

·    Rest 30 seconds

Aim for:

·    Fast unbroken sets

·    Rest is recovery

·    Building cycle speed