THURSDAY

Calf pumps & Scorpions

Shoulder activations (band),

Burgener Warm-up with a focus on:

·  Snatch technique

Chest activations for DB BP

Benchmark WOD

“Isobel”

30 Snatches (RX 61/42½ Kg)

12 Minute CAP

Benchmark Wod Times:

·    Beginner: 6-7 mins

·    Intermediate: 4-6 mins

·    Advanced: 3-4 mins

·    Elite: <2 mins

Working on:

·   Consistent Pace

·   It’s a benchmark wod so GO HARD and give yourself a target to beat next time.

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Strength Development

DB Bench Press

5 – 5 – 5 – 5 – 5

@ 2 minutes/set

Focusing on:

·  Braced core