WEDNESDAY

calf pumps, air squats w. twist,

Shoulder activations (band on rig), mountain climber complex

Movement Warm-up

10 Min Drills

·      Box Jumps

·      Wall-balls

·      Stretching for the runs

Looking for:

·    Maintain active shoulders

·    Strong braced core

Benchmark WOD

“Kelly”

5 Rounds For Time:

40 Minute CAP

·    400-meter Run

·    30 Box Jumps (RX 24”/20”)

·    30 Wallballs (RX 9/6 Kg)

Aim for:

·    Braced core always

·    Consistent pace – don’t go out hard