WEDNESDAY

Junkyard dog

calf pumps, birddogs & windmills.

rig warm up – aiming for scap/lat engagement

box steps into jumps into jump overs

Movement Development

10 Minute EMOM

·  1^st min: Side Plank with T-Rotations

·  2^nd min: 14/10 Calories

Focusing on:

·  Consistent pacing

·  Braced core

WOD

10 Minute EMOM

·     6 Sit-ups

·     4 Burpee Box Jump-overs (RX 24”/20”)

2 minutes Rest

10 Minute EMOM

·     6 Toes-to-Bar OR Straight Leg Raises

·     4 Burpee Box Jump-overs (RX 24”/20”)

Focusing on:

·   Fast short recovery

·   Consistent sets