WEDNESDAY

Wall squats

10 min

Movement Warm-up

·  400-meter Run Or 20/15 Calories

Coach’s choice of banded movements to improve:

·  Shoulder mobility

·  Hip & ankle mobility

·  Squat depth

Benchmark WOD

“Karen”

CAP 15 minutes

150 Wallballs for Time

(RX 9/6 Kg)

Focusing on:

·   Braced core & depth in squat

·   Strong leg drive & push

WOD #2

8 Rounds @ 90 Seconds

·    100-meter Run

·    10 Stretching lunge steps

Focusing on:

·   Stretching out the legs from Karen.