WEDNESDAY

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Air and Cossack squats

Shoulder activation (bands)

Gymnastics

10 Min EMOM Drills

·      1^st Min: Ring Inclined Flies

·      2^nd Min: Bar Pullovers & Bar Dips

Looking for:

·     Active shoulders

· Strong braced core

WOD

20 Minute AMRAP

·    10 Ring Dips

·    10 Sandbag Cleans

·    200-meter Sandbag carry

·    10/7 Calories

Aim for:

·    Good shoulder position and drive for the Dips

·    Braced core

·    Good pace for the run.