WEDNESDAY

Tape/Wrist wraps

Running shoes

Knee sleeves

Mobility

&

Movement Warm-up

Focus:

·  Shoulders

·  Hips

·  Ankles

Benchmark WOD

“Ellen”

3 Rounds for Time:

16-minute CAP

·     20 Burpees

·     21 Dumbbell Snatches (RX 22½/15 Kg)

·     12 DB Thrusters (2X 22½/15 Kg)

When finished:

1 mile run OR 100/80 Calories

Focusing on:

·   Fast short recovery

·   Pacing

·   Good form particularly shoulder position with the DB Thrusters