WEDNESDAY

Tape/Wrist wraps

running shoes

Mobility & Movement Development

10 minutes

·  Shoulders

·  Core

·  Hips

Technique:

·  DB Movements

·  Wallballs

·  Gymnastic movements

Sarah’s B’Day WOD

For Time:

40-minute CAP

Buy-in:

·    400-meter Run,

Into:

·    40 Toes-to-Bar OR straight leg raises

·    40 Wallballs (RX 9/6 Kg)

·    40 Handstand Push-up or Piked Push-ups

·    40 Single DB alt. Arm Hang Cleans & Jerks

·    40 Box Jump overs (RX 24”/20”)

·    40 OH single DB Forward lunge steps

·    40 Burpees over DB

·    40 Pull-ups

·    40 Single Arm DB Thrusters

Buy-out:

·    400-meter Run

RX – as Chipper OR

·   Rounds if you are building your volume