WEDNESDAY

Tape/Wrist wraps

running shoes

Skipping rope

Knee sleeves

Lifters- optional

Strength Development

Front Squats

3 – 3 – 3 – 3 – 3 

5 Sets @ 2 minutes/set

Focus:

·   Good leg drive, depth in squat

·  engaged core, good chest position

·  strong front rack position

WOD

For Time:

16-minute CAP

5-10-15-20-25-25-20-15-10-5

·    Wallballs (RX 9/6 Kg)

10-20-30-40-50-50-40-30-20-10

·    Double-unders

Then:

·    Finish with 400-meter Run

Focus:

·   Consistent sets with wallballs

·   Rhythm with the Double-unders

·   Breathing

·   ues the transition to calm heartrate and catch your breath